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Comments Off on October 1 2013

October 1 2013

CFO WOD: 18 min amrap 10 push press 95/65 5 burpees 10 pull-ups 5 burpees 10 floor wipers 95/65 -------------------------------- STRENGTH: DL 1x max reps @ +5-15#s last week (5#s if you hit 5-9 reps) (10#s if you hit 10-14 reps) (15#s if you hit 15+) WOD: 4x3 min AMRAP 12 KB SWING 70/53 9 box jumps ...

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Comments Off on September 30 2013

September 30 2013

CFO WOD: 50 WallBall 20/14 15 toes to bar 10 kb snatch 53/35 30 WallBall 10 toes to bar 10 KB snatch 10 WallBall 5 toes to bar 10 kb snatch ---------------------------- Strength: Squat 2x20 RM 1@70% 1@+70% WOD: 21-15-9 Push Press 135/95 Pull Ups 100m sprint

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Comments Off on September 27 2013

September 27 2013

CFO WOD: 3 Rounds 800m run 30 KB swings 53/35 30 DUBs ------------------------------ Strength: Today is Herbs last day with us. Herb you are pretty amazing. Thank you for the privilege. "Herbie goes Bannanas" 5 Min OTM 2 power snatches 135/95 10 Min AMRAP 5 Floor Press 135/95 3 bar facing Burpees ...

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Comments Off on September 26 2013

September 26 2013

Whole gym throwing down together on this today. Lil BDay love for Joel. Start with the party end with the pain. Lol CFO WOD: "Bring Sally Up" squat party 135/95 (You'll find out) Rest 5 minutes 9 Pull Ups 28 Clean and Jerks 135/95 90 Hollow rocks Happy Bday Saturday Joel!!!!!!

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Comments Off on Septemeber 25 2013

Septemeber 25 2013

CFO WOD: Tabata tire flip jumps Tabata toes to bar Tabata cal row/airdyne Rest 1 min OTM for 5 min 100m run ------------------------- Strength: Rest Day

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Comments Off on September 24 2013

September 24 2013

CFO WOD: 10,9,8,7,6,5,4,3,2,1 Power Satch 95/65 2,4,6,8,10,12,14,16,18,20 Burpees *15 min cap ------------------------ Strength: Deadlift 1 x max reps at +5-15#s (5-9 reps=5) (10-14 reps=10) (11+=15) WOD: 5 rounds 30 DUBs 30 KB swings 70/53 10 pull ups

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Comments Off on September 23 2013

September 23 2013

CFO WOD: "Loredo" 6 rounds 24 air squats 24 push ups 24 lunges 400m run *25 min cap -------------------------- Strength Squat 3x5 80% Press 3RM WOD: 21-15-9 Box Jump 24/20 Push Up 200m run

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Comments Off on September 21 2013

September 21 2013

Don't forget the BBQ tomorrow at 2 PM at Dave'S house on the lake. CFO WOD: It's a HOPPER!!!!!!! Come and have some fun. Lol If you dont know what a HOPPER is come in and see how much fun I'm talking about.

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Comments Off on September 20 2013

September 20 2013

Don't Forget BBQ this weekend and Dave's house on the lake. Gonna be tons of fun. We will post the address on site and FB tomorrow. We will also have a sign up in the warm up board. Today we finish our week of tribute to kids ...

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Comments Off on September 19 2013

September 19 2013

Day three of our Kids with Cancer week brings us one of our own. Bring it hard. He will be doing it with us. CFO WOD: "Caden" 5 rounds 12 WallBalls 20/14 12 Box Jumps 24/20 12 Burpees 800m run 5 rounds 12 Wallballs 20/14 12 box jumps 24/20 12 Burpees ----------------------- Strength: "Caden" Then 3 x max rep push ups

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