13 November 17

November 2017 Elements GraduationNew Elements grads Bryan, Yakita, Nathan, Joe, Mike, & Julian: official bear crawling, ‘bell swinging, beasts! Great job, guys!
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Attention! The CFSS Charity Beer Mile 2.0 goes down this Friday, 11/17 at 6pm here at the gym. Come to participate or simply spectate! For more details, click here. The 530PM WOD on Friday is canceled!

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Corey Bellemore Sets New Beer Mile World Record: 4:33.6 (Video)
 
Is Being Really Lean Really Worth It?
 
Mandarin-Ginger Cranberry Sauce
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WOD

 

LI Strength:

Front Squat 4×4
SA DB Press 3×6 / arm
 

LI Conditioning:

EMOM 10 minutes:
5 Dumbbell Push Press
12 Hand to Hand Swings
 

LII Strength:

Back Squat 3×3
then +10% for 3×1
 

LII Conditioning:

Death By:
Push Up
2x Heavy Kettlebell Swing
 
Rx: M – 32kg | F – 24kg
 

Category: WOD

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