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Comments Off on July 15 2019

July 15 2019

CFO WOD: TUP 15/12/9/6/3 Power Clean Pull Up Front Squat Pull up

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Comments Off on July 12 2019

July 12 2019

CFO WOD: Partner Up: 31 Heroes 31 Minute AMRAP 8 Thrusters 6 Rope Climbs 11 Box Jumps *one partner works through the AMrAP whole the other does a 400m run with a MB

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Comments Off on July 11 2019

July 11 2019

CFO WOD: Hang Snatch 2,2,2,2,2 “Randy” 75 Snatches for time 75/55

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Comments Off on July 10 2019

July 10 2019

CFO WOD: Partner Up: For time Alternating Minutes A) Max Cal Bike B ) 8/10/12 Burpees (levels 1,2,3) Keep alternating until you get to 200 Cals

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Comments Off on July 9 2019

July 9 2019

CFO WOD: PK” 5 Rounds 10 Back Squats 10 Deadlifts 400m Run 2 Min Rest *30 Min cap

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Comments Off on July 8 2019

July 8 2019

CFO WOD: Barbell Lunges 10,10,10RM Max Rep Push Press at each weight 2 Rounds 21 Pull Ups Push Ups 15 CTB Pull Ups Ring Dips 9 Bar Muscle Ups Hand Stand Push Ups 75 Double Unders

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Comments Off on July 5 2019

July 5 2019

CFO WOD: Partner Jerry!! 1 Mile Run. Together 2000m Row Shared 1 Mile Run together

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Comments Off on July 4th 2019

July 4th 2019

Happy Freedom Day!! Enjoy your day. Remember we are open from 11-1 today and tomorrow. Both workouts will be partner workouts. Come in and have some fun on our first hero WOD for the month of July! CFO WOD: “Morrison” 50/40/30/20/10 WallBalls 20/14 Box Jumps 24/20 KB Swings 53/35 *break Up However

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Comments Off on July 3 2019

July 3 2019

CFO WOD: 4x 4 Min Bike for Max cals 1 Min Rest Goal is 240/192 Score = + or - For every minus you owe 1 Burpee

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Comments Off on July 2 2019

July 2 2019

CFO WOD: 7 Rounds 7 Deadlift 21 Double Unders 14 Hand Stand Push Ups 1 Minute Rest

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