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Comments Off on January 31 2014

January 31 2014

BLUE FRIDAY...GO HAWKS!!! CFO WOD:115/75 burpeeS. 54 push prEss. 24 wAllballs 31 sdHps. 25 wAll climbs 3 Walking lunges 40 Knees to elbows. 29 Squat cleans 11 Look hard and you'll see it!

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Comments Off on January 30 2013

January 30 2013

CFO WOD: 3 person groups 1- 4 Min max cal row Rest 1 Min 2- 4 Min AMRAP 21-15-9 OHS 95/65 Lateral Bar Hops Rest 1 min 3- 4 min AMRAP 12,9,6 Power Snatch 95/65 200m Run --------------------------- Strength: Back Squat 1x max reps at 70% WOD: 7 Min AMRAP 3 Box Jumps 24/20 5 Burpees 7 Pull Ups

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Comments Off on January 29 2014

January 29 2014

CFO WOD: 50/40/30/20/10 100m sprint Push Ups DUBs

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Comments Off on January 28 2014

January 28 2014

CFO WOD: Bear Complex 7 Rounds of 7 unbroken cycles of 1 Power Clean 1 Front Squat 1 Jerk 1 Back Squat 1 Rack Jerk *rest as needed between rounds *you MUST add weight each round *if you break perform 5 burpees and finish round

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Comments Off on January 27 2013

January 27 2013

Alright…Words cannot express what an amazing weekend we had at CFO. Some of you that competed for your first time and found something out about yourself we are so proud of you. You other wiley veterans, the improvement is incredible. Thank you all for making CFO AMAZING!! CFO ...

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Comments Off on January 24 2013

January 24 2013

Chaos in the Capital is this weekend. Dont forget the gym will be closed for the event. Come down and have some fun!! CFO WOD: 10 Deadlift 225/155 20 Box Jumps 30 Pull Ups 40 V Ups 5x100m shuttle 40 V Ups 30 Pull Ups 20 Box Jumps 24/20 10 Deadlift 225/155

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Comments Off on January 23 2013

January 23 2013

CFO WOD: 5 Rounds 100m Row/AD 5 Hang Power Cleans 115/75 5 Push Presses 115/75 30 sec rest

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Comments Off on Happy Birthday Greg!

Happy Birthday Greg!

Many of you outside of the 6AM crew don't know Greg. He has been a part of CFO for a few months. I will dare say not many in the gym have embraced the passion of CrossFit like Greg. He has come so far and is always ...

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Comments Off on Chaos at the Capital v2.0 Update

Chaos at the Capital v2.0 Update

We now have this weekend's schedule(s) posted on the CFO website, under the Chaos at the Capital page. Please check out times for registration, daily athlete and judges meetings, and WOD-Heat times. Important note - your HEAT will change throughout the day. Example: if your team ...

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Comments Off on January 21 2014

January 21 2014

CFO WOD: 5 Min OTM 200m sprint 1 Min rest 5 Min AMRAP 15 DUBs 5 Power Snatch 75/55 1 Min Rest 5 Min OTM 100m Sprint

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