The Rough Runner is upon us! There is a group of us heading out for some last minute set up tomorrow at 2 ish. If you need directions I will be at the gym until 2:00. We have taken the volunteer list and Angela will be emailing you with your task for Saturday. We plan to have all the CFPC peeps run in the last heat- 9:45 is the tentative time so you can help out and then get your run in! Kids will follow after that 10:15 and we should be all said and done by 11ish. There is a bit of clean up to do afterword, then its off to the grill for some celebrating and maybe a beer! I am excited for this event, and once again could not do it without the amazing support of this community. THANK YOU.
Saturday's classes will be cancelled this week.
Prep
800m run
Coach's choice dynamic
Burgner warm up
Skil transfer exercises
Strength
Snatch
Build to a heavy single
Conditioning
3 Rounds
1 min Double unders
1 Min Rest
1 Min Power cleans 95/135
1 Min Rest
1 min Walking lunges
Recovery
Easy walk or row
Group stretch
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