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April 7, 2013
Thanks to everyone who came out yesterday to celebrate the end of Open! You all made it such a great day! If you haven’t done 13.5 yet the last available time to do it will be at 10 am at CFD. Don’t forget to submit your scores by 5 pm! Strength 1RM Clean WOD 400M […]
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April 6, 2013
Open WOD 13.5 is going down today at noon! We will be BBQ’ing and celebrating the end of the Open after everyone completes the workout! Feel free to come even if you didn’t participate in the Open this year! The more the merrier! We’re so proud of all of you for all the work you […]
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April 5, 2013
Strength 5×2 Back Squat 5 Rounds with 1 Minute on each station 1 Minute rest between each round. WOD Row for CaloriesWall Ball 20/14lbsPlank Hold
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April 4, 2013
Strength 8×3 Strict Pull-ups Use as much resistance as possible without going to failure. WOD 3 Rounds for Time of 400M Run15 Deadlifts 225/155lbs10 Handstand Pushups
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April 3, 2013
Strength 1RM Power Snatch WOD For time: 21-15-9 reps of Kettlebell Swing 24/16kgBox Jump 24/20″ This is a great workout to challenge yourself with a heavier kettlebell and a higher box. You can add height to any box with plates. Watch your step though, that first jump is going to feel really far away! […]
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April 2, 2013
Strength 1RM Split Jerk WOD AMRAP 10 Minutes 10 Burpees30 Double Unders
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April 1, 2013
Happy Monday! Remember our new 8 am class starts today! This class will run on Mondays and Wednesdays only. Hope to see some of you there! StrengthDeadlift 5×2 WOD 10-1 CTB Pullups1-10 Front Squat 185/135lbs200M Run between each round
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March 31, 2013
Happy Easter! CFD will be open for normal class hours at 11 and 12 today. There will NOT be a free intro class today at 1:00. If you still need to do 13.4, Kirsten will be at the gym from 9:30-11. Strength 5×3 Overhead Squat WOD AMRAP in 10 Minutes of 15 Box Jumps 24/20inch10 […]
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March 30, 2013
Skill 3 Rounds of 1 Minute L-Sit,1 Minute Handstand Hold10 Hollow Body CTB Chin Ups 1 Minute Plank Hold Rest as needed WOD AMRAP in 7 Minutes of 3,6,9,12,15,18,21 … Clean and Jerk 135/95lbToes To Bar
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March 29, 2013
Happy Birthday Liat! In honor of Liat’s birthday we’re doing “Annie” today! Here’s your chance to put those double unders to the test that we’ve seen you all working on lately! And if you see Liat, make sure you wish her a happy birthday! OPEN WOD STUFF: There will be a group of people doing 13.4 […]