Events for December 2022

Saturday, May 10
May 9, 2014
Monday, May 12
May 11, 2014

Happy Mother’s Day to all our CFDC Moms and Soon-to-be-Moms!

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Unsure of what to get the new mom in your life? Consider the two-in-one Nanny-Changing Table! Yours now, exclusively from CFDC.

Warm-Up
3 Rounds
30 Jumping Jacks
15 Band Good Morning
20 Mountain climbers
10 spider lunges

Mobility
1 minute SLF w/ ER per side
1 minute Toad Squat
1 minute SLF w/ ER per side
1 minute Squat Hold

Strength – Back Squat
1 x 10 w/ Bar
1 x 5 @ 35%
1 x 5 @ 50%
1 x 5 @ 65%
1 x 5 @ 75%
3 x 5 @ 80%

Met-Con
EMOM 15 (5 Rounds each)
10 Russian KB Swings
10 DB Russian Twists (per side)
10 OH Plate Step Ups

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