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Comments Off on May 17 2013

May 17 2013

Well This weekend marks the beginning of the CrossFit Games Regionals competition. If any of you havent see the Workouts, they are pretty Nasty. WE do have a lot of friends competing in the regionals from all over the country. If you would like to stay up to date on the ...

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Comments Off on May 16 2013

May 16 2013

CFO WOD 12 min OTM 2 Power Clean -AHAP! Max Rep DUBs * if you miss a PC you owe 5 burpees at the end ------------------------------------------------- STRENGTH Press 5,5,5 WOD "Religion" 5 rounds Max Rep Back Squat @ BW 7 Burpee box jumps 15 min time cap

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Comments Off on May 14 2013

May 14 2013

CFO WOD 1 min max Cal Row Rest 1 min 2 min max pull ups Rest 1 min 3 min max Power Clean 95/65 Rest 1 min 4 min max wall all 20/14 ----------------------------------- Strength: Deadlift 3RM WOD: 5-3 min rounds 3 power cleans 135/95 6 toes to bar 9 burpees 1 min rest between each 3 min round. ENJOY!!!!

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Comments Off on May 13 2013

May 13 2013

Happy Mothers Day to our Amazing Mothers and Moms to be!!! CFO wOD: For Time 25 Burpee Toes 2Bar 200m MB OH Carry 25 power cleans 95/65 200m MB OH carry 25 burpee box jump overs 20" 200m MB OH carry 25 burpees 200m MB OH carry Finish with 100 DUBs ------------------------------------------ STRENGTH: Front Squat 3,3,3,3,3 Floor Press 5,5,5 WOD: 21-15-9 Push Press 135/95 Cal Row Push up 200m run

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Comments Off on Thanks Mike!,

Thanks Mike!,

Tomorrow we will be sending off one of our own on deployment. Please join us in honoring Mike D in a special WOD as we wish him safe travels and a speedy trip home to his beautiful wife Juliet who is pregnant with their FIRST baby!! Thank you for your ...

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Comments Off on 5/9/13

5/9/13

CFO WOD: 21-15-9 Push Press 115/75 Tire Flips WallBalls 20/14 ____________________________________________ Strength: OHS 2RM 3 x max HS holds WOD: 21-15-9 Floor Press @ BW Pull UPs Ring Dips

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Comments Off on 5/8/13

5/8/13

CFO WOD For Time: 50 DUBs 30 HSPUs 50 DUBs 30 Toes 2 Bar 50 DUBs 30 Pistols 50 DUBs 30 Burpees 50 DUBs (courtesy of Crucible Crossfit) _________________________________________ STRENGTH: REST DAY!!

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Comments Off on 5/7/13

5/7/13

CFO WOD: 3 Rounds 400m run 15 OHS 65/45 rest 5 min 3 rounds 200m run 10 OHS 75/55 rest 5 min 3 rounds 100m run 5 OHS 95/65 _________________________________ STRENGTH: 12 Min every 30 sec 1 Deadlift @ 80% WOD: 12 Min AMRAP 3 Power Snatches 6 Toes to Bar 9 Burpees

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Comments Off on 5/6/13

5/6/13

CFO WOD: Tabata Deadlift 225/135 Burpees *You will alternate through each movment for 16 rounds ______________________________________________________ STRENGTH: Squat 5RM Press 5RM WOD: 3 Rounds 5 cycles of Bear Complex @ 135 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Rack Push Press 200M Sprint rest 2 minutes between rounds

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Comments Off on 5/3/13 – Partay!!!!!!!!

5/3/13 – Partay!!!!!!!!

Words of wisdom. http://chrismccombs.net/37-ways-to-be-a-badass/ Great stuff this week. Remember the CFO party tonight at 7PM Dont forget No evening classes tonight Everyone is welcome. Assignments – Based on last name A-G Salads H-N Side Dish O-U Main Dish V-Z desserts CFO WOD: 1200 PVC Deadlifts...LOL J/K Really though.. Partner WOD 3 Rounds Sled push Max Rep Tire Flips Rope CLimbs. *All will be explained _______________________________________ Strength: Hang Power Clean 3,3,3,3,3,3 WOD: 10 Min AMRAP 200m ...

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