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Comments Off on June 1 2018

June 1 2018

CFO WOD: Today we pay respects to the brave soldiers of Turbine 33: “Turbine 33″ “On June 28, 2005 Lt. Michael Murphy and his team of SEALs was discovered by anti-coalition forces and engaged in a firefight that led to 3 SEALs being killed in action. A special operations MH-47G, with the tail ...

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Comments Off on May 31 2018

May 31 2018

CFO WOD: 20 Min OTM 1) Max Cal Assault Bike 2) Rest Goal 150/120 Cals *1 Burpee for every cal under

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Comments Off on May 30 2018

May 30 2018

CFO WOD: Back Squat 15RM 5 Min to get 800m Run Max rep STO 2 Min Rest 5 Min to get 30 STO Max 50m Shuttle Accessory: 3x 20 Superman 20 DB BOR

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Comments Off on May 29 2018

May 29 2018

CFO WOD: WOD: 4 Rounds for Time 750m Row or 45/36 Bike 30 Double Unders 15 Burpees

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Comments Off on Memorial Day Murph

Memorial Day Murph

Join us as we honor and remember the many sacrifices for our freedoms. Murph times at 8,9,&10

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Comments Off on May 25 2018

May 25 2018

CFO WOD: Regionals WOD 5 For time 50 Hand Stand Push Ups 50 T2B 50 Calorie Assault Bike 50 DB Step Overs 25 Single Arm RT DB OH Lunge 25 Single Arm LT DB OH Lunge Accessory: 3x 10 DB Curls 10 DB Press 10 DB OH triceps Ext

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Comments Off on May 24 2018

May 24 2018

CFO WOD: 20 Min E2 Min 3 Floor press AHAP! 6 Strict Chin Ups

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Comments Off on May 23 2018

May 23 2018

CFO WOD: Regional WOD 1 Triple 3s(ish) lol 3000m Row 200 Double Unders 1 Mile Run Accessory 10-1 Hollow Rock gymnastic crunch

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Comments Off on May 22 2018

May 22 2018

CFO WOD: Hang Clean 5,3,1,1,1 Start at 70% and increase Regional WOD 4 For time 2 Rounds 10 Snatches 12 BF Burpees 2 Rounds 10 Snatches 13 BF Burpees

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Comments Off on May 21 2018

May 21 2018

It’s Regionals week!!! West regionals goes down this weekend so as always. We gonna have some fun with some of the WODs! CFO WOD Back Squat 4x5 80% Regional WOD3ish For time 9 Muscle Ups 100m Run 36 Pistols 100m Run 9 Muscle Ups 100m Run 45 Pistols 100m Run 9 Muscle Ups 100m Run 54 ...

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