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Comments Off on March 1 2016

March 1 2016

CFO WOD: Main tomorrow Deadlift 5RM 2x5@90% 4 rounds 10 KB Swings 53/35 10 Box Jumps 24/20 10 HSPUs Hit this hard! Full tilt no pace Rest 5 Min Repeat *for every second you are off round one then you owe 1 burpees

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Comments Off on February 29 2016

February 29 2016

CFO WOD: Push Jerk 3rM 2x3 @90% 15 Min AMRAP 3/6/9/12/15/18/21 Back Squats 135/95 Toes to Bar 200M run

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Comments Off on February 26 2016

February 26 2016

Alright! Here we go. Gonna be a lot of fun! All hands on deck tomorrow crew. We need to be efficient and smooth. As of now we will have four people per heat that are being judged. Please help us out and come hang for ...

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Comments Off on February 25 2016

February 25 2016

Ok CFO. Today we officially start the open. At 5:00 the workout will be released on the games.crossfit.com website. You can watch live as two athletes go head to head on 16.1 right after its announced. CFO WOD: 10 Minute row for cals 100 MB cleans 10 Minute Assault Bike ...

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Comments Off on February 24 2016

February 24 2016

CFO WOD: 15 min Gymnastics Skills 15 Min E3min 400m run 20 VUps

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Comments Off on February 23 2016

February 23 2016

CFO WOD: 10 Min OTM 2 Cleans 80% 20 DUBs 5 Min Rest 10 Min OTM 5 Thrusters 95/65 5 CTB Pull Ups

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Comments Off on February 22 2016

February 22 2016

Alright crew. The open is upon us. For those that have not signed up. Get on it! Programming will suit the week to complete the WOD on Fridays. The programming will set up for Monday and Tuesday to be get after it and keep our stuff ...

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Comments Off on The open is upon us

The open is upon us

Alright crew the open is upon us. This week is the first week of the Open. I know we have talked a lot about the open and the excitement that it brings into the gym. We have come up with a theme for this years open. ...

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Comments Off on February 19 2016

February 19 2016

CFO WOD: 15 CTB Pull Ups 30 clean and jerks 75/45 15 CTB Pull Ups 30 C&J 135/85 15 CTB Pull Ups 30 C&J 165/105 15 CTB Pull Ups Max C&J 210/125 15 min Cap

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Comments Off on February 18 2016

February 18 2016

CFO WOD: 20 Min AMRAP 9/12/15/18/21/24/27.....and so on Calorie Row/Assault Bike 25 Double Unders between each set of cals *yes this will be a red chip/black chip kinda day to determine which one you are doing.

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