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We are going to be losing some more of our CFoF family next week. Coach Shayne and Coach Alex, or I should say Dr. Alex now, are going to be moving back to Colorado at the end of next week. This will be their last week that they will be coaching at the gym so make sure you say bye to them if you see them. We are also going to pull the BBQ out on Monday night from 6 pm-close. That way we can all hang out one last time and give some more people a chance to say thank you and good bye. So make sure you swing by for a workout and a burger. Personally I just want to say a huge thank you to both of them for helping out so much at the gym. I appreciate everything you guys have done for us and you will always have a home at CFoF. Congrats and good luck on the next chapter of your life!!

Wednesday September 12th

Back Rack Lunge

4×12 reps 6/6

For time:


Db Snatch

Step lunges


Double unders