WOD 9/8/17

STRENGTH Deadlift - 3x3 METCON 5 Rounds 400m Run 20 Push Ups 15 Swings (55/35) 12 Pull Ups ADVANCED 5 Rounds 400m Run 20 Ring Dips 15 Swings (70/55) 12 Pull Ups (CTB)   Joey Hand representing his support for the Thin Blue Line and Deputy Bobby French. Thanks to Joey...

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WOD 9/7/17

OLYMPIC WEIGHTLIFTING 10m EMOM Power Snatch + 3 OHS METCON 7m AMRAP 5 Manmakers (35/25) 10 Box Jumps -3m Rest- 7m AMRAP 3 Manmakers (35/25) 6 Box Jumps ADVANCED 7m AMRAP 5 Manmakers (55/35) 10 Box Jumps -1m Rest- 7m AMRAP 3 Manmakers (55/35) 6 Box Jumps...

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WOD 9/6/17

STRENGTH Push Press - 3x3 METCON 15m AMRAP 60 Double Unders 30 Lunges 15 Deadlifts (185/135) ADVANCED 15m AMRAP 60 Double Unders 30 Lunges (45/35) 15 Deadlifts (225/155)   It's always great to see our athletes work hard and hit a new PR that they've been hunting for...

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WOD 9/5/17

OLYMPIC WEIGHTLIFTING 7m EMOM Power Clean + 2 Front Squats + 1 Jerk 2m Rest 7m EMOM Clean & Jerk METCON 800m Run 30 Cal Row 25 Burpees 20 Clean & Jerk (115/85) ADVANCED 800m Run 30 Cal Row 25 Bar Facing Burpees 20 Clean & Jerk (135/95) CFC Barbell Club Recap This past...

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WOD 9/2/17

CFC Labor Day Schedule   We are CLOSED all day on Monday 9/4/17!!! Enjoy the day off and relax! You can workout another day! METCON 20m EMOM A) 10 Wallball (20/14) B) 10 DB Snatch -Total Reps (35/25) ADVANCED 20m EMOM A) 10 Wallball (30/20) B) 10 DB Snatch -Total Reps...

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WOD 9/1/17

CFC Labor Day Schedule   We are CLOSED all day on Monday 9/4/17!!! Enjoy the day off and relax! You can workout another day! STRENGTH Deadlift - Dynamic 3 Reps - Every 30s. for 8 Min - 55% 1RM METCON 800m Run 30 Thrusters (95/65) 30 Sit Ups (25/10) 30 Swings (55/35)...

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WOD 8/31/17

OLYMPIC WEIGHTLIFTING 6m EMOM Hang Power Clean + Jerk (60-70%) -2m Rest- 5m EMOM Power Clean+ Jerk (70-80%) -2m Rest- 4m EMOM Clean & Jerk (80-90%) METCON 1000m Row, then: 4 Rounds 50 Double Unders 10 Deadlifts (185/135) 15 Push Ups Then, 1000m Row ADVANCED 1000m Row,...

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