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Comments Off on February 17 2020

February 17 2020

Holiday Hours today AM and Mid Day classes only CFO WOD: 20 Min E2Min 2 Back Squats 80%+ 5 Strict Pull Ups

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Comments Off on February 14 2020

February 14 2020

CFO WOD: Partner Up: 10 Rounds 30 WallBalls 20 Burpees 5 Muscle UPS *Share the reps as needed

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Comments Off on February 13 2020

February 13 2020

CFO WOD: 16 Min E2Min Top To Bottom Snatches (Position 1,2,3) Plus 1 Overhead Squat at the end * add weight throughout.

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Comments Off on February 12 2020

February 12 2020

CFO WOD: 21 Pull UPS 15 Ring Dips 9 HSPUs 30 Clean and Jerks 9 HSPUs 15 Ring Dips 21 Pull UPS

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Comments Off on February 11 2020

February 11 2020

CFO WOD: 6 Rounds 1 Min Max Cal Row 1 Min Max VUPs 1 Min Max Double Unders 1 Min Rest

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Comments Off on February 10 2020

February 10 2020

CFO WOD: For time 10/9/8/7/6/5/4/3/2/1 Back Squat @BW Deadlift @ 1.5 x BW Push Ups *you get 1 Bar load and unload as needed

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Comments Off on February 7 2020

February 7 2020

CFO WOD: Partner Up: 20 Min OTM 1) Max Cal Bike 2) 10 VUPs * alternate working minutes on bike. Goal= 350/275 * for every Cal under you owe burpees shares between two of you

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Comments Off on February 6 2020

February 6 2020

CFO WOD: 10 Snatches 75/55 20 OverHead Squats 30 Shoulder to OverHead 40 Barbell Lunges 50 BF Burpees 40 Barbell Lunges 30 Shoulder to OverHead 20 OverHead Squats 10 Snatches ***enjoy***

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Comments Off on February 5 2020

February 5 2020

CFO WOD: 20 Min OTM 1 Clean and Jerk AHAP 30 DUBs

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Comments Off on February 4 2020

February 4 2020

CFO WOD: For time 5 Rounds 10 Back Squats @ BW 10 Ring Dips 10 Ab version of your choice

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