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Comments Off on May 1 2020

May 1 2020

CFO WOD: Warm Up: 3x 10 Arm Circles 10 Hollow Rocks 10 Ankle Jumps. WOD: This one a spin off an old favorite Open WOD. This workout is for time. It does have some time frames that you are trying to meet for good measure. Minute 0-4:00 25 Toes to Bar 50 Double Unders 15 Shoulder ...

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Comments Off on April 30 2020

April 30 2020

CFO WOD: Warm Up: 3x 10 Spider-Man 10 Squats 10 Rev VUps WOD: Barbell Crew Minimal weight 50/40/30/20/10 DB/KB Deadlifts DB/KB Rack Squats (goblet) **ideally you have two DBs or KBs but if not one works. **if you don’t have DB/KB use A Plate and touch between your feet. No barbell today. ** ...

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Comments Off on Announcement for May

Announcement for May

Hi guys! We still don’t know when we are going to be able to reopen the gym back up. In the meantime we are busy preparing for when we are able to meet up again and what that will look like under what are certain to be new restrictions and ...

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Comments Off on April 29 2020

April 29 2020

CFO WOD: Warm Up 3x 10 High Knees 10 ButtKickers 10 Frankenstein WOD: Ok so couple options for you today. Take your pic and enjoy. Option 1: 1 Mile weighted carry. Pick something up. Put on your shoulder and carry it for a mile. This should be a loop or an out and back. ...

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Comments Off on April 28 2020

April 28 2020

CFO WOD: Warm Up: 3x 10 Superman 10 Push UPS 10 Ups WOD: Benchmark Mash Up: Barbell Crew From 0-10:00 Elizabeth 21-15-9 Clean 135/95 Ring dips (bench dips) From 10:00-20:00 Gwen 15/12/9 UB clean and jerk AHAP From 20:00-30:00 Isabel 30 Snatches 135/95 Minimal weight Crew 0-10:00 DB/KB Elizabeth 21/15/9 DB/KB Clean Ring Dips (box Dips) 10:00-20:00 DB/KB Gwen 15/12/9 UB DB/KB Clean and Jerks 20:00-30:00 DB/KB Isabel 60 alternating ...

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Comments Off on April 27 2020

April 27 2020

CFO WOD: Warm Up: 3x 10 Squats 10 Arm Circles 10 Superman WOD: It’s a cycle transition week. So what that means is a little bit of random and a few benchmarks. Have fun! Obviously the benchmarks are going to be modified for a bunch of us but the intensity can still be ...

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Comments Off on April 25 2020

April 25 2020

CFO WOD: 10 toe touches 10 Lunges with twist 10 Superman WOD: Sunday Chipper round 5!! 50/40/30/20/10 Sit Ups/VUps/Hollow Rocks you pick In between each set pick something up and go for a 100m weighted carry or 50 Weighted Marches

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Comments Off on April 25 2020

April 25 2020

CFO WOD: Warm Up: 3x 10 High Knees 10 Push UPS 10 Butt Kickers 10 Arm Circles 10 Frankenstein WOD: 800 M Run/Row/40 Cal Bike 16 Shoulder to OH 600 M Run/Row/30 Cal Bike 12 Shoulder to OH 400m Run/Row/20 Cal Bike 8 Shoulder to OH 200m Run/Row/10 Cal Bike 4 Shoulder to OH L1-95/65BB, 35/25DBKB,25/15 Plate ...

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Comments Off on April 24 2020

April 24 2020

CFO WOD: Warm Up: 3x 30 Second run in place 10 SPider Man 10 Super Man 10 Arm Circles WOD: 3/6/9/12/15/18/21 Devils Press Pistols or Lunges **if you have Two DBs use both. If you have one do Single arm DB. **if you have a KB do a burpee then a KB swing **if ...

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Comments Off on April 23 2020

April 23 2020

CFO WOD: Warm Up 3x 10 High Knees 10 ButtKickers 10 Frankenstein WOD: Final round of 30 Minutes. Make it your best one yet! 30 Min Run/Walk/Bike/Walk/weighted walk Get after it!!

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