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Comments Off on July 31 2013

July 31 2013

CFO WOD: Front Squats 3,3,3,3,3 WOD 10 min AMRAP 10 wallballs 20/14 10 burpees 10 box jump overs 20"

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Comments Off on July 30 2013

July 30 2013

CFO WOD: 21-15-9 KB snatch right arm 53/35 KB snatch left arm 53/35 200m run

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Comments Off on July 29 2013

July 29 2013

CFO WOD: 10 rounds 15 Deadlifts 135/95 15 push-ups

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Comments Off on July 26 2013

July 26 2013

CFO WOD: 20 min AMRAP 20 Thrusters 115/75 20 Pull Ups 20 burpees

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Comments Off on July 25 2013

July 25 2013

Please all listen up.... The parking lot to the west of the Gym is off limits from 6AM-5PM. AM crew you can all park on the street for free until 8AM. I have told the parking Guru I would take care of all the riffraff. Lol. Please ...

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Comments Off on July 24 2013

July 24 2013

Lil Bit o strength!!!! CFO WOD: Squat 5,5,5,5,5 Press 3,3,3 150 DUBs for time.

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Comments Off on July 23 2013

July 23 2013

Love the new space!!!! CFO WOD: 3 min AMRAP 10 pull ups/ 10 push ups Rest 1 minute 3 min AMRAP 10 Wallball/100m run Rest 1 Minute 3 Minute AMRAP 10 KB swings/10 box jumps Rest 1 Minute 3 Min max cal row

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Comments Off on July 22 2013

July 22 2013

New Space!!!! CFO WOD: "Horrible Hundred" - Compliments of my good friend Freddy C at One World CrossFit. It was too good not to share Complete the following for time: 25 deadlifts 215/175 25 squat clean and jerks 125/83 25 thrusters 75/53 25 overhead squats 45/33 Men will load the 45# bar in the following ...

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Comments Off on July 19 2013

July 19 2013

CFO WOD: Press 1RM WOD: 6 rounds 1&4-3 min to get 500m row and max MB sit Ups 20/14 2&5-3 min to get 400m run and max DUBs 3&6-3 min max rep burpee box jumps Rest 1 minute between rounds

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Comments Off on July 18 2013

July 18 2013

This one is one of my favorites!!! CFO WOD: Power Clean 1RM WOD: "Chief" 5 cycles - rest 1 minute between cycles 3 Min AMRAP 3 Power Cleans 135/95 6 Push Ups 9 Air Squats

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