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Comments Off on July 1 2014

July 1 2014

Reminder we will be closed for the weekend. Friday the 4th, Saturday the 5th, Sunday the 6th. We we be seeking some volunteers on Saturday to help redo the flooring if anyone is interested please talk with Juan or T. CFO WOD: 8 Min OTM 2 Strict Press 80% "Fitness" Death by Thruster ...

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Comments Off on June 30 2014

June 30 2014

CFO WOD: Squats 3x5 @ +5-10#s from last week "Crushing Helen" 8 Rounds 100M Sprint 10 KB Swings 53/35 10 Plyo Push Ups 45#/25# plate

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Comments Off on June 27 2014

June 27 2014

CFO WOD: "Fitness" 3x5 SHDPs Farmers Walk Suicides 8 Rounds 50M farmers walk 100m run "Sport" You will have 6 Minutes and 3 attempts to find your 1RM hang Clean 3 Minute Rest 8 Min AMRAP 3 Hang Cleans 75% of 1RM 6 Burpee Box Jumps 24/20 3 Bar Muscle Ups (6 CTB Pull Ups)

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Comments Off on June 26 2014

June 26 2014

CFO WOD: 50 WBs 20/14 25 Dl 225/135 50 WBs 20/14 Every Minute perform 5 burpees

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Comments Off on June 25 2014

June 25 2014

Socks Socks Socks!!! CFO WOD: 7 min AMRAP 200m run 1 rope Climb Rest 3 min 7 min AMRAP 200m row 10 T2B

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Comments Off on June 24 2014

June 24 2014

CFO WOD: Snatch Grip DL 3RM "Fitness" 3 Rounds 5 Power Snatch 95/65 10 Lateral Burpees 20 Floor Wipers "Sport" 50 DUBs 50M Run 50M KB Carry 44/26 50 Single Arm KB Snatches 44/26 50M KB Carry 44/26 30 Single Arm KB Snatches 44/26 50M run 50 DUBs

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Comments Off on June 23 2014

June 23 2014

CFO WOD: Squat 3x5@+5-10#s from last week 21 Thrusters 95/65 21 Pull Ups 400m run 15 Thrusters 15 Pull Ups 400m run 9 Thrusters 9 Pull Ups

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Comments Off on June 20 2014

June 20 2014

CFO WOD: "Fitness" 10 Rounds 15 KB Swings 53/35 15 Push Ups "Sport" "Amanda" 9/7/5 Muscle Ups Squat Snatch 135/95

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Comments Off on June 19 2014

June 19 2014

Happy 40th Tom!!! Lil up and over the Hill Today! CFO WOD: 10 Bear Complex 95/65 200M run 30 Ball Slams 40 WallBalls 20/14 30 Ball Slams 200m Run 10 Bear Complex 95/65 Bear= 1 Power Clean, 1 Front Squat, 1 Shoulder to Overhead, 1 Back Squat, 1 Rack STO

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Comments Off on June 18 2014

June 18 2014

CFO WOD: "The Ghost" 6 rounds 1 min max cal row 1 min max burpees 1 min max DUBs 1 Min Rest

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