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ANNOUNCEMENTS:

M/W 5pm CrossFit Classes moves to 5:30

Nutrition with Amy - Signup by 1/12

Added a 7:30 Wednesday Power Hour

Warmup
3 rounds

10 cal 

Sunday Funday

1.

Teams of 2

“Jackies Big Sister Jaqueisha”

2 rounds:

2000m Row

100 Deadlifts (155/105)

60 pull-ups

Warmup:

3:00 blood Flow

Then

2x:

15 AIr Squats

10 Curtesy Squat

8 Cossack Squats

2x:

1 wall walk + 20 shoulder taps 

Shoulder Primer

Warmup:

3:00 easy blood flow

into

25 banded Squats

20 banded Presses

20 Glute Bridges

then

2 rounds

5 cal Sprint

2 DB thrusters

Warmup:

3:00 Blood Flow

Then

2 rounds:

20 PVC Pass Throughs

20 OHS

5 KB/DB Windmils

10 Alt SpiderMan lunges 

10 Standing Lunges 

HAILEY CASTILLO 

What do you enjoy most about being a member of CFMV? 

JAROSLAW TECZA

What do you enjoy most about being a member of The CircHIIT?

I Like to meet new people who motivat

LINDA MALINE 

What do you enjoy most about being a member of CrossFit Middle Village? 

I love

Tuesday

Warmup

2rds:

500m Row or Ski

10 Cat Cows

20 Shoulder Taps into 5 Pushups with Rotation

:30 hollow body hang from PU