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Monthly Archives: October 2013
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1) Open WOD 11.4 Complete as many rounds as possible in 10 minutes of 60 Bar-facing burpees 30 Overhead squats (120lbs / 55kg) 10 Muscle-ups Muscle Ups require a full turn out with hands at the bottom. 2) Today's Performance WOD 5 rounds for time: 12 pull ups 12 kettlebell snatch (24/16kg) run 200m Optional work to Read more »

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Get those Halloween costumes for Thursday's WOD! It's going to be a fun one! CF Kids is back on for Thursday night. No yoga this week. 1) 3 rounds not for time: 3 x muscle ups or rope climb variation 3 x turkish getups 2) 5 rounds for time: 12 pull ups 12 kettlebell snatch (24/16kg) run Read more »

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Screen Shot 2012-10-30 at 9.32.37 AM

Get those hips mobilized by spending a few minutes with John's weekly video. This Thursday, wear your Halloween Costumes to WOD!! It's going to be a fun one! 1) 3 rounds not for time: 5 hand stand push ups 12 toes to bar 2) Complete as many rounds as possible in 10 minutes of Row 250 Run

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Check out this week's Endurance Video here. This Thursday is Halloween. Get your costume ready for the workout that day! CF Kids will wear their costumes on Tuesday and there will be no Kids class on Thursday. Start a running clock at 0:00 complete, 3 rounds 15 power snatch (75/55lb) 10 box jumps (24/20") at

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Kids pumpkin carving contest this Sunday at 3pm at CFA! The parent(s) of the winner will receive a one-on-one training session with a coach of your choice. Your kid carves a pumpkin and you learn how to do a handstand walk. Sounds like a win-win. Please bring a pumpkin and carving utensils. 1) Overhead Squats 3 Read more »

 

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