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Comments Off on May 1 2019

May 1 2019

CFO WOD: 5x 2 Minutes to get 400m run 1 Minute to get 1 Rope Climb 2 Minutes to get 200m run

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Comments Off on April 30 2019

April 30 2019

CFO WOD: 5x 2 Minutes to get 20/15 cal Bike 2 Minutes to get 2 rounds of 3 Hang Snatches 6 Box Jumps 24/20 9 Pull Ups

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Comments Off on April 29 2019

April 29 2019

CFO WOD: Strict Press 10,10 10RM And here we are!!! 100 Back Squats @ BW in as few sets as Possible *every Break = 100m Run ***the goal is 1 set***

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Comments Off on April 26 2019

April 26 2019

Friday night (4/26) the 5:45 & 6:30 classes will be canceled due to arts walk and streets being closed around the area for parking. 4:15 and 5:00 are still on. CFO WOD: Partner Up 25 Min For time 300 WallBalls EMOM 5 Synchro Burpees Max Hang Cleans in remaining time

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Comments Off on April 25 2019

April 25 2019

CFO WOD: Snatch 3,3,3,3,3RM Pick a starting weight and increase each set to find 3RM

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Comments Off on April 24 2019

April 24 2019

CFO WOD: 25 Min AMRAP Switchback Run Remaining time AMRAP 10 Ring Rows 10 VUps 10 Push Ups 10 Supermans

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Comments Off on April 23 2019

April 23 2019

CFO WOD: 5 X 2 Minutes to get 300m shuttle 2 Minutes to get 7/5/3 Shoulder to OH 21/15/9 Double Unders

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Comments Off on April 22 2019

April 22 2019

CFO WOD: Back Squat 15 Min E3Min 20 Back Squats @BW For time 50/10/40/20/30 KB Swings 25/5/20/10/15 Toes To Bar 10 Burpees between each set

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Comments Off on April 19 2019

April 19 2019

For time 1000m row (split however) 5 Rounds - Alternating Movements 7 Deadlifts 14 Pistols 21 Double Unders 1000m row 5 Rounds - Alternating Movements 7 Deadlifts 14 Pistols 21 Double Unders 1000m row

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Comments Off on April 18 2019

April 18 2019

CFO WOD: Overhead Squats 3,3,3,3,3RM Pick a starting weight and increase over 5 sets to find a true 3RM

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