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Comments Off on June 1 2020 -Ohhhh Yeah!!!

June 1 2020 -Ohhhh Yeah!!!

CFO WOD: Here we go!!! Back home!!! Can’t wait to see faces! No worries if you’re not ready to come in...the home WODs are n full effect! Remember. WOD times are on the hour. Wait in your car or outside the door until we ...

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Comments Off on May 31 2020

May 31 2020

CFO WOD: Warm Up: 3x 10 Ankle Jumps 30 sec hollow hold 10 Spider-Man 30 second Superman hold WOD: Chipper Sunday BodyWeight Style since all the weights have been returned to the Gym for the glorious Monday!!!! For Time 100 Hollow Rocks 100 Double Unders (1-1) 75 Sit UPS 75 Double Unders 50 Gymnastic Crunches 50 Double ...

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Comments Off on Schedule Sign Up is Live!

Schedule Sign Up is Live!

Hey All! Here are the links for the TWO THINGS YOU MUST DO before coming back into the gym:   1)  Fill out a NEW waiver Click Here to access CFO Docusign waiver   2)  Schedule yourself a spot in a class Click Here to access CFO Schedulicity   See you all back in the ...

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Comments Off on May 30 2020

May 30 2020

CFO WOD: Hooyahhhh. We open on Monday. Holla all information to come out this weekend in a video message. I cannot wait to see your faces!! 5/30/20: Warm Up: 3x 10 High Knees 10 ButtKickers 10 Frankenstein WOD: Everyone!!! Find something to carry and take it for a walk ForTime 100 Hollow rocks 400m ...

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Comments Off on May 29 2020

May 29 2020

CFO WOD: Warm Up: 3x 10 High Knees 10 Butt Kickers 10 Frankenstein WOD: Barbell and Minimal Weight Crew 10 Rounds 10 Double DB/KB Or Plate Snatches **(20 Single arm) 10 DB/KB Renegade Row (plate BOR) 200m Run/Row 10 Cal Bike (10 Mtn Climber) ***renegade row = Push up and single arm Row to shoulders BodyWeight Crew 10 Rounds ...

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Comments Off on May 28 2020

May 28 2020

CFO WOD: Warm Up: 3x 10 squats 10 Spider-Man 10 arm circles WOD: Barbell Crew 30 Min OTM 1) 10 Lunges 2) 10 Front Squats 3) 10 Floor Press L1-75/105, L2- 105/75, L3-135/95 Minimal Weight Crew 30 Min OTM 1) 10 DB/KB Lunges 2) 10 Goblet Squats 3) 10 DB/KB Floor Press BodyWeight Crew 1) 10 Jumping Lunges or Pistols 2) ...

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Comments Off on Wahoooooo!!!

Wahoooooo!!!

It is with great pleasure that I am able to announce we will be open to resume fitness June 1st!!! Things will look a little differently so please be patient and understanding of our new protocols and procedures. As of now we will be adding a link ...

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Comments Off on May 27 2020

May 27 2020

CFO WOD: Warm Up: 3x 10 High Knees 10 Spider-Man 10 ButtKickers 10 Hollow Rocks WOD: Take your pic today!!! 5 Rounds 40 Double Unders 20 Box Jump Overs/Tuck Jumps 10 Toes to Bar/VUps Orrrr 5 Rounds 20 Cal Bike/200m run/Row 20 Box Jump Overs/Tuck Jumps 10 Toes to Bar/VUps Then If you can.... 30 Strict/Kipping Muscle UPs for time If ...

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Comments Off on May 26 2020

May 26 2020

CFO WOD: Warm Up: 3x 10 Superman 10 Push UPS 10 RevVups WOD: Barbell Crew 21 Min E3Min 7 Hang Cleans 7 Shoulder to OH 7 BF Burpees L1-105/75 L2-135/95 L3-165/115 Minimal Weighe Crew 21 Min E3Min 10 DB/KB hang cleans (5 each arm) 10 DB/KB Shouler to OH(5 each arm) 7 Over the DB/KB Burpees BodyWeight Crew ...

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Comments Off on May 25 2020

May 25 2020

CFO WOD: Enjoy Your time today. As always remember our past loved ones and those that have paid the ultimate sacrifice for the great freedoms we have. I know we are all battling our current situations in so may different ways. Our CFO fam is strong! Hopefully ...

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