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Comments Off on December 1 2014

December 1 2014

CFO WOD: Back Squat 5RM 15 Min AMRAP 3 Min Buy in to get 37 burpees Then 10 KB goblet Squats 53/35 10 Pull Ups 100m run Then 2 Min Buy Out to get 25 burpees

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Comments Off on November 28 2014

November 28 2014

Gym hours 9-12 "open gym" come WOD when you can. Doors close at noon. CFO WOD: 2000m row ------------- 5 Rounds 5 Pull Ups 10 KB swings 53/35 20 Double Unders ------------- 100 hollow rocks

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Comments Off on November 27 2014

November 27 2014

WOD times today 9:15 and 10:15. Come get your sweat on!!! CFO WOD: Let's call it a take your turkey and run with it! For time... 100m MB Run 10 WallBalls 20/14 200m MB run 20 WallBalls 300m MB run 30 WallBalls 400m MB run 40 WallBalls 300m MB run 30 WallBalls 200m MB ...

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Comments Off on November 26 2014

November 26 2014

CFO WOD "Everyday Warrior WOD 4" 15 Minute AMRAP RX: 60 Calorie Row 50 Burpees Over the Bar 30 Ground to Overhead 95/65 10 Chest to Bar Scaled: 60 Calorie Row 50 Burpees Over the Bar 30 Ground to Overhead 75/45 10 Jumping Chest to Bar Masters: 60 Calorie Row 50 Burpees Over the Bar 30 Ground to Overhead 75/45 10 Jumping Chest to Bar

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Comments Off on November 25 2014

November 25 2014

CFO WOD: Deadlift 1xmax reps *based on last week reps and weight 0-5 reps Add 5#s 6-10 reps Add 10#s 11-15 reps add 15#s 100 Double Unders ------------------ 3 rounds of 15 Deadlifts 225/135 30 Sit Ups ------------------ 100 Double Unders

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Comments Off on November 24 2014

November 24 2014

Holiday week hours are as follows: M-W normal hours. EDW peops we will be doing WOD 4 on Wednesday. Thursday - Thanksgiving 9-11AM WOD at 9:15&10:15 Friday- 9AM-12PM open gym style. To will be there working out. WOD will be posted. Show up an get after it when ...

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Comments Off on November 21 2014

November 21 2014

CFO WOD: Everyday Warrior #3 10 Minutes and 6 attempts to find Rx- Overhead Squat 1RM Masters -Front Squat 1RM Scaled- Back Squat 1RM 12 Min OTM 1- 200m run 2- 5 Clean and Jerks AHAP 3- 10 Pull Ups *the goal is to finish the movements in the minute. ...

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Comments Off on November 20 2014

November 20 2014

CFO WOD: Floor Press 3/3/3/3/3/3 *increase weight 3x10 Bent Over Row *all same weight 100 Hollow rocks for time

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Comments Off on November 19 2014

November 19 2014

CFO WOD For time... 800m run or 1000m row 50 Double Unders 40 Burpees 30 Toes to bar 40 Burpees 50 Double Unders 1000m row or 800m run

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Comments Off on November 18 2014

November 18 2014

CFO WOD: Deadlift 1xmax reps Based on last weeks 0-5 add 5#s 6-10 add 10#s 11-15 add 15#s 10 Min AMRAP 3 Power Cleans 165/115 6 Push Ups 9 Box Jumps 24/20

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