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**Announcements:
• Next week is the first Friday Night Lights from 5-8PM! Make sure to check our Events page to mark your Calendars for fun CFRV Events!
• Due to Friday Night Lights an alternate sweat sessions class will be offered on Saturday Mornings. This upcoming Saturday we will be at LuLu Lemon at the Galleria Mall at 9am! Come join in on the fun.

Pre-Wod:
Dynamic Group Warm-Up


1 minute Couch Stretch (each side)


3 rounds*:
1 minute: Calorie Row
1 minute: Max Dubz
1 minute: Burpees
*10 seconds in-between rounds

Workout of the day for Monday, February 22nd, 2016:
12 minute AMRAP:
200M Run
3 Chest-2-Bar
6 Single-Arm-Hang-Power Dumbbell Snatch 50/35-lb
9 WallBall 30/20-lb

Record your time, then (for quality):
4 Rounds:
Max L-Sit
8 Strict, Weighted, Pull-Up
8 Good Morning, add weight each round

Sweat Sessions workout for Monday, February 22nd, 2016:
3 Rounds:
3 min AMRAP:
“Cindy”
3 min AMRAP:
“Karen”
3 min AMRAP:
Run 200m
Max Reps Dumbbell Bent Over Row
1 minute Rest