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December 2, 2013


December 2, 2013

December Already!

We’ve got a busy month at CFVB:

  • The 2-mile night run (complete with glow sticks!) that benefits the fountains at Royal Palm Pointe staying open is this Friday, December 6 at 6 PM. Register at Runner’s Depot ahead of time. Download the run form HERE.
  • If you plan on donating an unwrapped toy to our drive to benefit Children’s Home Society, please do so this week. It ends December 9. We’ve gathered some great stuff so far!
  • Those of you signed up for the Olympic Lifting seminar, it’s this Saturday at 11 AM.
  • Yoga will be this Sunday, December 8 at 1 PM with Rana ($5 for members, $10 for non-members)
  • RSVP for the CFVB Party! I need a good head count by the end of this week. The party is next Saturday, December 14 at 6 PM at the gym and is always lots of fun!

steve front squat

Workout of the Day
Squat clean technique for 15 minutes. Work to 70-80% of your 1-rep max

Squat Clean: 4 sets of 5 singles (not touch and go) at 70-80% of 1-rep max.
Do not sacrifice quality for weight. We want to see technically-good reps.


500 Meter Row
500 Meter Row

Post your scores to the Whiteboard.

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