Saturday, October 1st at 6pm at Top Golf Alexandria. Let’s get together and challenge our fitness by driving some balls down range. Fun for all!

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On Facebook but not apart of the Seven Up group page? Friend coach or athletes and request and invite or request here: https://www.facebook.com/groups/CFR7SEVENUP/members/

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10 min Kipping handstand push-up technique (athletes with an excellent kip can work shoulder mobility or stability exercises – theraband routine)

“Diane”
21-15-9:
Deadlifts, 225/155
Handstand pushups
12:00 Cap
compare: 8/3/2015

10 min EMOM: 3 front squats (A@75-80% depending on how legs feel after Diane)