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June 11, 2015

10
Jun

June 11, 2015

June CFVB Anniversaries

Congrats on your commitment to fitness!

Five Years 
Cam Budde
Joe Porter

Four Years 
Liz Ponto
Bill Westrom

Three Years 
James Whitley

Two Years 
Sam Whitley
Juston Clark
Christiana Cranwell
Danya Etter
Brian Shambo

One Year 
Lisa Jess
Melissa Garrison
Lyndal Carter
Mary Kirby
Stephanie Welch
Lauren Varsalom

brandon jump
Brandon

Workout of the Day
:05
Three rounds, each for time:
20 calories – Airbike
15 Russian kb swing 55/35
10 wallball 20/14
3 minute rest between rounds
Increase effort each round: 75%, 85% and 100%

:35
Midline
3 sets of:
1 minute wall facing handstand hold (cumulative – break when form begins to break down)
:30 superman hold

:45 
Skill/goal work
DO IT! Each week, someone achieves his or her goal during this practice session!

Post your scores to the Whiteboard.

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