Tuesday 23October2012


1.  No Class This Saturday!  Come to CF Lancaster if you can and support your classmates/friends.

2.  Strength Wraps will be ordered tomorrow at 8am.  Please email me ASAP if you are interested.  Cost is $26. Please pay as soon as you are able.

3.  Sign up for the Sticks and Biscuits 5k on Thanksgiving Day!  This is a GREAT way to support the local Palmyra hockey teams.  It is a fast course with very few hills.  We have flyers at the gym or you can sign up online.  We are trying to get 30+ CF Hershey members to run this race.  We will be hosting a CF Kids event after the race at 930.  If you are able to help out with this event, please email Brandi (


10-15 Minutes of Muscle Up/Pull Up Work/DUs


15 Minute AMRAP:

6 KB SDHPs (2/1.5)

15 Ab Mats

9 Push Press (115/75)



75 Acco Drive Suite 6-7
York, PA 17402

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