First off Keelan got his first muscle up today!!! Congrats Keelan.. plenty more to come!
Also Danielle Radvack has had one of her recipes published in Oxygen Magazine, while this is no surprise to anyone that had tried one of Danielle's creations we are SO proud of her. Way to go Danielle! The recipe can be seen here http://www.oxygenmag.com/nutrition/mojito-protein-shake/
There is a pool going to Honor Craig's Achilles... growing facial hair until he can do his first two footed air squat!! There will be some lucky ladies around CFPC!! If you want to sign up please let me know. There will be a $20 buy in, half the winnings will go to the one with the best moustache... the other half goes toward Craig's beer fund!
Prep
Running drills
Sotts press with dowel
Work on O.H squat
Strength
Push up breathing ladder
Conditioing
5 RFT
Run 400m
9 Overhead squats 65/95
9 Burpees
Recovery
T-Spine mobility
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