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Comments Off on June 1 2016

June 1 2016

CFO WOD: 12 min E90sec 5 HSPU + 3 strict chin ups 10/9/8/7/6/5/4/3/2/1 Floor Press @ BW VUps

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Comments Off on May 31 2016

May 31 2016

CFO WOD: 20 Min OTM 1 Power Clean + 1 hang Power Clean AHAP For time 100/80/60/40/20 Double Unders (singles 1-1) 10/8/6/4/2 Burpees

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Comments Off on Memorial Day Murph 2016

Memorial Day Murph 2016

CFO WOD: "Murph" 1 Mile run 100 pull ups 200 push ups 300 squats 1 Mile Run *wear a vest if you can 20/10 Wod times 8,9,&10

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Comments Off on May 27 2016

May 27 2016

CFO WOD: Finishing the cycle off with a great partner Friday!!! Partner Up: break up however you wish 60 cal assault bike 60 Pistols (lunges) 50 cal assault Bike 50 Hang Cleans 135/95 40 Cal Assault Bike 40 Push Ups 30 Cal assault Bike 30 Overhead Squats 135/95 20 cal Assult Bike 20 MUs (Ring Dips) *one person working ...

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Comments Off on May 26 2016

May 26 2016

CFO WOD: And we end our running cycle with a double mile. The goal is to have a new mile PR on the first and match it on the second. Get after it 1 Mile Run TT 5 Min "rest" You must complete 50 Burpes 1 Mile Run

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Comments Off on May 25 2016

May 25 2016

CFO WOD: 100 Shoulder to OH 135/95 Every time you break perform 10 T2B ABBlaster 102

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Comments Off on May 24 2016

May 24 2016

CFO WOD: 5 rounds 7 Deadlifts 275/185 21 Double Unders 3x600 m run 3 Min Rest

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Comments Off on May 23 2016

May 23 2016

CFO WOD: 10 Min E2Min 10 Back Squats 40% 5 strict Ring Dips 5 Min Rest 15 Min OTM 1- 15 WallBalls 20/14 2- 200m Sprint 3- 15 Box Jumps 24/20

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Comments Off on May 20 2016

May 20 2016

CFO WOD: Been a rough week. Use today to recover and run the soreness out! Big things coming in next few weeks. CFO WOD: 3 Mile Run *from gym to lake, up switchbacks 2x and back to gym.

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Comments Off on Regional weekend gym schedule

Regional weekend gym schedule

Friday-Sunday Gym Schedule: Friday, May 20: There will be no 6:45 AM class tomorrow HOWEVER people will be meeting at 6:45AM at Marathon Park to complete the run. (Park on other side of lake near bridge). Saturday, May 21: Gym will be closed. If you want to carpool/ride to Portland ...

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