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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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Comments Off on Here we Go!!!!

Here we Go!!!!

Want to add this to the website? CFO Family.....the time has finally come!! We are officially approved to reopen in Phase 2!!!! We are still waiting for an official date and are keeping our fingers crossed for June 1. That being said please keep an eye out next ...

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Comments Off on May 23 2020

May 23 2020

CFO WOD: Warm Up: 3x 10 Superman 10 HighKnees 10 Arm Circles 10 Frankenstein WOD: 5 Rounds ForMax reps 1 Minute Push UP 1 Minute To run/Row100m/bike 10 Cals 1 Minute sit Ups 1 Minute to run/row 100m/Bike 10 Cals 1 Minute Burpees 1 Minute Rest

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Comments Off on May 22 2020

May 22 2020

CFO WOD: Warm Up: 3x 10 Arm Circle 10 Squats 10 Superman WOD:let’s Burn it out today!!! For time: Barbell Crew 15/12/9/6/3 Snatch 30/24/18/12/6 Pistols/Lunges/Step UPS L1-75/55 L2-105/75 L3- 135/95 Minimal Weight Crew 30/24/18/12/6 DB/KB/Plate Snatch 30/25/28/12/6 Pistols/Lunges/Step UPS L1 -35/25 L2-45/35 L3-55/45 Body Weight Crew 30/24/18/12/6 Squat Burpees 30/24/18/12/6 Pistols/Lunges/Step UPS

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Comments Off on May 21 2020

May 21 2020

CFO WOD: Warm Up: 3x 10 Toe Touches 10 Arm Circles 10 Push UPS WOD: Barbell Crew/Minimal Weight Crew 12 Min OTM Odd- 5 Floor Press Even- 15 VUps At Minute 15 5 Rounds 3 bar muscle ups/bent over row/Burpees 6 deadlifts 9 box jumps/lateral bar hops *90 sec rest between rounds BodyWeight Crew 12 Min OTM Odd- 10 Push UPS Even- 15 ...

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Comments Off on May 20 2020

May 20 2020

CFO WOD: Warm Up: 3x 10 High Knees 10 ButtKickers 10 Frankenstein WOD: 1 Mile weighted carry. Pick something up and go for a walk When you get back “Annie” 50/40/30/20/10 Double Unders Sit Ups

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