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Workouts for 11/7-11

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11/11 (Friday) we will only have 1 class at 09:00 Monday, November 7th Strength/Skill: 4 Sets of: 5 Sumo Deadlifts + 7 Strict Pull Ups Rest 2 minutes between sets Metcon: 3 Rounds of 1 minute at each station for max reps of: Single Arm Kettlebell Push Press (53/35) Doubleunders Weighted Box Step Ups (53/35)… Read more »

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Wods Monday 10/31-11/4

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Monday, October 31st (Happy Halloween, feel free to wear your Halloween Costumes to WOD in!) Strengh/Skill: E2MOTM for 14 Minutes of: Split Jerk x 2 Metcon: “Zombie Apocalyspe” 20 Minute AMRAP of: Teams of 2 Complete the following: 60 Front Rack Lunges (115/75) 50  Shoulder to Overhead (115/75) 40 Strict Pull Ups 30 Bar Facing… Read more »

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A new era in programming

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A new era in programming. Hello everyone, we are halfway done with our current cycle.  We are currently working on the CrossFit Total in December.  Its a great test of overall strength and will be a good benchmark to reassess, or if your new, gauge your strength levels.  We tested Front squat 3rm and deadlift 5rm.  I throw these in… Read more »

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WODs for the Week of 10/24/16 to 10/30/16

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Monday, October 24th Strength/Skill: 4 Sets of: 5 Front Squats (pause 1 Second at the bottom @ 75%) 5 Left /5 Right Bulgarian Split Squats – Rest 2 minutes between sets Metcon: Tabata Mash Up Row Jumping Squats Bike Push Ups 8 Rounds for time of 20 seconds with 10 seconds rest (1 minute rest… Read more »

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WODs for 10/10-14

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  Monday, October 10th Strength/Skill: Front Squat 3 Rep Max Metcon: Satan’s Whiskers 4 Rounds for time of: 10 Front Squats (185/125) 10 Pull Ups 10 Burpees Tuesday, October 11th Strength/Skill: EMOTM for 8 Minutes of: 2 Power Cleans + 1 Jerk Metcon: 6 Rounds for time of: 5 Power Clean and Jerk (135/95) 25… Read more »

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Wods for the week

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Monday, October 3rd Strength/Skill: 2 Deadlifts + 2 Power Cleans + 2 Front Sqauts + 2 Jerks (work up to a max) Metcon: 6 Minute AMRAP of: 2 Deadlifts + 2 Power Cleans + 2 Fronts + 2 Jerks (80% of your max in the complex) – then immediately following the AMRAP, complete Annie 50-40-30-20-10… Read more »

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CFC Olympics

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The first ever CFC Olympics is this Saturday, September 10!  This will be decathlon style with 10 separate events to complete.  We will have a schedule and rotate everyone through the events to keep it going smooth.  This is 100% FREE for everyone and you don’t have to be a CFC member to come so… Read more »

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What’s next

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Hey Outlier/CFC,   This Friday we will end our deadlift cycle with a 1 rm test.  I am really excited to see all your gains!  To recap to this point, we started the year with a back squat cycle, then went into a deadlift cycle.  Now we will shift focus for 3 weeks into dialing… Read more »

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Welcome to CFC Carrie!

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We are excited to announce a new addition to the CFC staff!  Carrie Hogan will be joining us mid-October coming all the way to Coronado from London.  She brings a wealth of knowledge on nutrition, strength training, yoga and more. After five years developing her professional qualifications and experience in London, the yearning to explore her American dual-nationality became… Read more »

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Beach WOD July 11th at 09:00

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Join us Saturday, July 11th for a fun beach WOD.  We will meet across from Sunset Park and head down towards the water just south of dog beach.  As always, hitting the surf will be optional!