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W.O.D. (Workout of the Day)

  • W.O.D. for Friday 20 April
    2 PS+OHS Every 75 secx7 sets

    Teams of 2

    15 min AMRAP
    1/1, 2/2, 3/3, 4/4...
    Sqt snatch 135/95
    Burpee box jump overs 24/20

    View All WODs

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Wods 4/16/18-4/20/18

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Front squat find 1rm Big lap 37 Front squats 155/105 37 Knees to elbows 37 Cal row Happy 37th to Steph Wolters! Be smart here on the run, I’d suggest breaking the squats up in 3 quick sets. Same with the KTE. This is a fast paced wod, but not an all out sprint. Tuesday… Read more »

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Wods 4/9/18-4/13/18

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Monday 4 sets 5 sumo Deadlift 70% deadstop 8/8 BSS “Run and Gun” 800m run 25 Ring pushups 400m run 15 Ring pushups 200m run 5 ring pushups The goal of today is to strengthen those glutes! These muscles stabilize the hip which then provide knee and low back stability. Sumo DL and bulgarian split… Read more »

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4/2/18-4/6/18

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Monday Tempo Front squat 5×3  32×1(3 down, 2 pause and back up) 70% Rope climb skills 15 min AMRAP 20/15 cal row 12 Front rack lunges 115/75 2 rope climbs The focus for the front squats is always moving well. The tempo stresses staying engaged on the way down. This is good for all levels… Read more »

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WODs 3/26-30

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Congrats on finishing the 2018 open!  We are excited for March to end this week and look forward to seeing you all A LOT more starting in April.  Thank you to everyone from CFC that helped us set up for Mike’s Celebration of Life last Saturday.  We had more people at the gym that afternoon… Read more »