Saturday 5/28/16: WOD

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Strength:
Deadlift

WOD:
4 Rounds of:
500m Row
75 Double-unders (sub 3x singles)
20 Axle Push-press 115/75# (From ground)
10 Ring dips
10 Burpees

OnRamp:
For time:
“Annie”
50-40-30-20-10
Double unders (sub 3x singles)
Sit-ups

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Friday 5/27/16: Rest Day

Lt. Michael Murphy, May 7, 1976 – June 28, 2005: Posthumously awarded the Medal of Honor for his selfless acts of Bravery to protect his team. Nic will hold a Group WOD for Murph today at 7:45am or you can … Continue reading

Thursday 5/26/16: WOD

Strength: Shoulder Press WOD: 3 Rounds for time of: 800m Run 20 Wallballs 24/20# 10 Overhead squats 95/65# OnRamp: For time: 40 burpees 50 thrusters 30 pull-ups

Wednesday 5/25/16: WOD

CFkids today: Lions 5:30-6:00 Cubs 6:00-6:30 Yoga 906 No class tonight. WOD: EMOM for 15min of: 2 Squat Cleans 1 Jerk (perform Jerk after 2nd squat clean) @65% 1RM -Then- 3 Round not for time of: 8 Front squats 10 … Continue reading

Tuesday 5/24/16: WOD

Strength: Back squat WOD: 21-15-9 Calorie Bike Box jumps 24/20″ Kettlebell swings 2/1.5pood OnRamp: 3 Rounds for time: 15 sumo deadlift high pull 15 box jumps 15 kettlebell swings 400m run “MURPH” Dates & Times: Friday 7:45am Sunday 10:00am or … Continue reading

Monday 5/23/16: Rest Day

*CFkids will be held Wednesday this week. **Yoga will be held Wednesday at 6:30pm and Sunday by sign up at 8:15am. ***Murph will be held on Sunday: Times for groups are 10:15 OR 4:00PM. Memorial Day this year there will … Continue reading