A HUGE thank you to everyone that surprised me on Friday night with a Birthday celebration, I know a few of you couldn’t make it but contributed to making me feel so special and loved! Each person in this community makes CFPC what it is and I could not be more grateful for each and everyone of you, thank you!

A. 5 min monostructural

5 min dynamic

5 min specific

B. Squat Clean Thruster- build to a max

C. ” Fran”

21-15-9

Thrusters 65/95

Pull ups

D. GH raises 40×1- 5 reps x 3 sets

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