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Comments Off on Happy New Year 2015

Happy New Year 2015

CFO WOD: In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of... 100m sprint 1 Squat Clean Thruster 165/115 15 Burpees

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Comments Off on December 31 2014

December 31 2014

Schedule for New Years Wednesday - no 6:30 PM class. All others normal Thursday - 11-1 classes only Friday - Sunday all classes normal CFO WOD: 1000m row 15 Snatches 135/95 20 WallBalls 20/14 15 Snatches 135/95 1000m run *can start on row or run if classes are big enough.

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Comments Off on December 30 2014

December 30 2014

CFO WOD: 10 Min E2M 5 Box Jumps 30/24 10 Pull Ups 15 KB swings 53/35 3 Minute rest 7 Minute AMRAP 10 Push Ups 20 Double Unders

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Comments Off on December 29 2014

December 29 2014

CFO WOD: Bear Complex 5 Rounds 7 Unbroken Reps 1 rep = 1 Cycle of Power Clean Front Squat Shoulder to Overhead Back Squat Rack Shoulder to Overhead *25 Minute time cap *you MuST increase weight each round adding with the last set at a heavy load *should you break you must count a ...

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Comments Off on December 26 2014

December 26 2014

CFO WOD: 10/9/8/7/6/5/4/3/2/1 Front Squats 135/95 1/2/3/4/5/6/7/8/9/10 Burpees

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Comments Off on December 24 2014

December 24 2014

Merry Xmas!! Remember bourse for today 11-1 CFO WOD: 5 Min AMRAP 100m row 10 Burpees 1 Min Rest 5 Min AMRAP 20 Doubke Unders 10 Toes to bar 1 Min rest 5 Min AMRAP 100m run 1 Rope Climb

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Comments Off on December 23 2014

December 23 2014

CFO WOD: "Elf Strike"- partner WOD The elves have gone on strike and Santa needs our help. The presents have not been loaded into his sleigh which has run out of elf Magic dust. We must help Santa take his sleigh to the loading dock and load it with presents. ...

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Comments Off on Dec 22 2014

Dec 22 2014

Holiday Hours Dec 22-28 Mon/Tueaday=normal class times Wednesday= one block period 11-1 Thursday closed Friday= one block period 11-1 Saturday= Normal Hours Sunday=closed CFO WOD: 12 Days of Christmas-Outlaw 1 Clean & Jerk 225/155 2 Muscle-Ups 3 Box Jumps 40/30″ 4 Hang Squat Snatch 115/75 5 Bar Facing Burpees 6 Push Press 115/75 7 Pistols (alternating) 8 T2B 9 Wall Ball 20/14 10 ...

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Comments Off on December 18 2014

December 18 2014

CFO WOD: 4 Min AMRAP Squat Clean to OverHead 165/115 2 Minute Rest 5 Rounds for time: 30 Double Unders 10 Burpees 1 Rope Climb

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Comments Off on December 18 2014

December 18 2014

CFO WOD: 10 Rounds 1 Min to get 200m sprint 1 Min rest *score is completed rounds. 100 sit-ups

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