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“Coach John Special”

Warmup:

3:00 blood Flow

Warmup:

20 iron crosses

20 glute bridges

20 scorpions

10 cat cows

Warmup:

Machine intervals x 3

Warmup

2rds:

Warmup:

3:00 Blood Flow(Sprint last :15)

RYAN & AIDEN MOLONEY 

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

ANNE MARIE MARSHALL

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

DANA DEFELICE 

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

Sunday funday 12/1

For time