November Anniversaries

Happy CFVB Anniversary to…

Seven Years
Rachelle “Lil Rach” Dermody

Six Years 
Jared Blais

Three Years 
Joy Brann
Jana Forfar
Sean Forfar
Nick Caporrino (he’s back!)

Two Years 
Rodrigo Pereira
Tim Cocks

One Year 
Each Holcomb
Flynn Fidgeon
Jeana Dockham

You guys make us happy…keep up the great

work!

Sean Forfar

Workout of the Day
:05 (heats of 8-10) 
5 minute AMRAP
5 hang power cleans Rx 135/95 M55+ 95/65
5 Shoulder to overhead Rx 135/95 M55+ 95/65
10 toes to bar

rest 10 minutes

21-15-9-6 reps of:
Assault Bike – calories
Dumbbell snatch, alternating 55/35

:40
Midline:
3 sets of:
15 back extensions
:45 superman hold

:50
Mobility:
2 sets of:
1:00 box stretch

1:00 each side twisted cross

2:00 saddle stretch

Post your scores to the Whiteboard.