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Comments Off on November 1 2019

November 1 2019

CFO WOD: 30 Box Jumps 15 Clean and Jerks 30 Box Jumps 15 Clean and Jerks 30 Box Jumps 10 Clean and Jerks 30 Pistols 10 Clean and Jerks 30 Pistols 5 Clean and Jerks 30 Pistols 5 Clean and Jerks

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Comments Off on October 31 2019

October 31 2019

Don’t forget we will be closing early for Halloween. 4:15 & 5:00 classes only CFO WOD: Partner up- for time (10 cal You go I go) 100/80 Cal Bike 100/80 cal Row 50/40 cal Bike 50/40 cal row 3 Synchro Burpees every transition

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Comments Off on October 30 2019

October 30 2019

CFO WOD: 3x 5 Back Squats 70% 10 DB Curls 20 VUps Right into 3x 5 Deadlifts (same weight) 10 DB OH extension 20 Superman

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Comments Off on October 29 2019

October 29 2019

CFO WOD: 24 Min E4Min 400m Run 2 Rounds 10 DB Snatches 10 Burpee Box Jumps 20”

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Comments Off on October 28 2019

October 28 2019

CFO WOD: 10 Min E2Min 1 set Max rep Clean and Jerks @ 70% @ Min 10 For time 5 Rounds 5/3/1 Hang Squat Cleans Ring Dips

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Comments Off on October 25 2019

October 25 2019

CFO WOD: What a fun and annoying repeat!! Lol. 20.3! 21/15/9 Deadlifts Handstand push Ups 21/15/9 Deadlifts 50’ HandStand Walk/Bear Crawl 9 Min Cap!!!!

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Comments Off on October 24 2019

October 24 2019

Partner Up: You Go I Go for time 1 Mile run 800m run 400m run 200m run

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Comments Off on October 23 2019

October 23 2019

CFO WOD: This one is fun!!! It’s a body building kind of day today 25 Min to do NFT! 4x super set 10 Floor press 10 DB Curls 20 ABMAT Sit UPS Then 4x super set 10 Barbell Bent Over Row 10 DB Overhead extensions 20 Hollow Rocks

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Comments Off on October 22 2019

October 22 2019

CFO WOD: 3x 2 Min to get 3 Rounds of 5 DB STO 5 Box Jumps 24/20 Max cal Row 2 Min Rest 3x 2 Min to get 5 Deadlifts 5 Burpees Max cal Bike 2 Min Rest

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Comments Off on October 21 2019

October 21 2019

CFO WOD: 10 Min E2Min 6 Back Squats 70% @ Min 10 10/8/6/4/2 Power Clean 4/8/12/16/20 Pull Ups

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