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Comments Off on June 28 2013

June 28 2013

CFO WOD: 5 rounds 40 DUBs 20 WallBalls 20/14 10 Box Jumps 24/20

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Comments Off on June 27 2013

June 27 2013

Remember we will be closed Friday AM classes. Thanks. CFO WOD: Power clean 1,1,1,1,1 WOD: 5 min max cal row Rest 1 min 5 min OTM 100m sprint Rest 1 min 2 min max double burpee Rest 1 min 2 min max double burpee

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Comments Off on June 26 2013

June 26 2013

CFO WOD Overhead Squat 2RM 3 x Max rep weighted push ups 45/25 WOD: 21-15-9 KB goblet squats 53/35 KB Swings (Russian) KB waiters walking lunge 400m Run

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Comments Off on Practice Round for Jilda and Nan??!!

Practice Round for Jilda and Nan??!!

FYI... we will be closed Friday AM classes!! Sorry for Inconvenience. We will program the four strength days M,T,W,TH this week with the idea of a conditioning day being on Friday. CFO WOD: Deadlift 5RM WOD: Partner WOD... Battle at the Border WOD #1 For Time 3 Rounds 20 Yard Bear Crawl-each partner must ...

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Comments Off on It’s a BDay WOD for Tom and Sally!!!

It’s a BDay WOD for Tom and Sally!!!

Happy Bday you yep crazy cats.  I know your bays were last week but hey.  Lets get a lil crazy today!! CFO WOD: Back Squat 5,5,5,5,5 Press 3,3,3,3,3 (Increasing weight) WOD: 13 Min AMRAP 4 Toes 2 Bar 200m Run 3 Front Squats 135/95 9 Burpees

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Comments Off on Team WOD

Team WOD

CFO WOD: Teams of 4 Every member must complete 30 wall balls to a 10' target Then Rotate through each movement. Cannot rotate until each member has completed required reps. 300m Row 30 KB swings 53/35 30 push press 75/55 30 box jumps 20" Then each member must complete 30 DL 225/135 TIME!!!!

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Comments Off on Power Clean!!!

Power Clean!!!

The gym will be closing at 7:20 this AM. Plan accordingly CFO WOD: 1 power clean every Two minutes for 13 rounds *set up a goal max power clean. This weight will be your 7round. We wee start 70# below and finish 70#s below. Increasing 10#s up to our goal each set then ...

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Comments Off on June 20 2013

June 20 2013

CFO WOD Squat 3x5 + 10#s from Monday Floor Press 3x5 70% WOD 7 min AMRAP ladder of Handstand push ups -odds Pistols- evens

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Comments Off on Conditioning Day!!!!

Conditioning Day!!!!

CFO WOD: 3 rounds 1 min max cal row 30 sec rest 1 min max rep sit-ups 30 sec rest 1 min Max rep burpees 30 sec rest 1 min max rep box a jumps 20 30 sec rest 1 min to get 200m run 30 sec rest

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Comments Off on Happy Bday Matt

Happy Bday Matt

Happy 30th Matt!!!!   CFO WOD: Deadlift 5RM WOD: Matt Bday WOD 30 DUBs 6 Power Clean 155/105 30 WallBall 20/14 6 Power Clean 18 ring dips 6 Power Clean 18 ring dips 6 Power Clean 30 WallBall 20/14 6 Power Clean 30 Dubs

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