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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Strength/Skill Schedule:
Monday: Bench Press
Tuesday: Front Squat/ Diane
Wednesday: Pistol Technique
Thursday: BTN Split Jerk
Friday: Deadlift
Saturday: Snatch Balance
Sunday: Barbell Step ups

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Bench Press
4 x 4 @85% of 5RM

4 Rounds for time
10 Clusters 115/80, Fx:95/65
10 C2B, Fx:Pull Ups
10 Box Jumps 24/20