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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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Comments Off on July 1 2019

July 1 2019

CFO WOD: 10/9/8/7/6/5/4/3/2/1 Back Squat @20RM Ring Dip Pull Up 100m Run

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Comments Off on June 28 2019

June 28 2019

CFO WOD: Power Clean Kalsu!!! 100 Power Cleans 5 Burpees OTM until you finish starting at 0:00

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Comments Off on June 27 2019

June 27 2019

CFO WOD: 20 Min To Complete 500m row 10 Rounds 3 Thrusters 500m row *start at designated weight according to level and increase every round to a 3RM on your 10th round. Plan accordingly so you can finish your 500m row in the time cap

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Comments Off on June 26 2019

June 26 2019

CFO WOD: For time 1 Mile KB Carry *everytime you set it down you have to do 10 KB Swings

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Comments Off on June 25 2019

June 25 2019

CFO WOD: 3 Min AMRAP 3 Snatches 6 Toes to Bar 9 Box Jumps 2 Min Rest 5 Min AMRAP 3 Snatches 6 Toes to Bar 9 Box Jumps 2 Min Rest 7 Min AMRAP 3 Snatches 6 Toes to Bar 9 Box Jumps

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Comments Off on June 24 2019

June 24 2019

CFO WOD: 30 Min E6Min 600M Run 3 Front Squats 80% BS 20RM 3 Back Squats 3 Front Squats 9 Ring Dips

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