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Thanksgiving Week Schedule

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Schedule for Thanksgiving Week is modified as follows: WEnesday – No 6pm class (everything else as normal) Thursday – 1 class at 09:00 (no childcare).  This will be our “Strong Like Bull” WOD in support of Mike, wear your SLB shirts if you got one! Friday – 1 class at 09:00, there WILL be childcare

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WODs for the week of 11/14-18

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Monday, November 14th Strength/Skill: Front Squat 6-4-3-2 (pause 1 count in the bottom) Metcon: 10-1 Front Rack Lunges (155/105), ball slams and true push ups Tuesday, November 15th Strength/Skill: Power Snatch + Snatch (6 Sets, working up to a heavy set) Metcon: AMRAP in 15 Minutes of: 50 Doubleunders 20 Full Snatches (95/65) 50 Doubleunders… Read more »

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No kip November

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Yup, its that time of the year again, no kip November to build some solid foundational upper body strength.  For the month of November, all pull ups, dips and handstand pushups will be done strict.  Toes to bar are fine to kip.  While yes, our goal is to make you strong, that is not my… Read more »

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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 »