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Rememberance Day WOD

The gym will be closed on Monday November 11th for Remembrance Day, except for a team workout at 5PM. “Murph” 1 Mile Run 100 Pull

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Tuesday, September 3, 2013

Health, Fitness & Performance: A. Test your dip: your choice of weighted dip or max dips B. Tabata pullups C. Tabata pushups D. Tabata situps

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Tuesday, August 13, 2013

Fitness: A. Weighted dip clusters 1.1.1.1.1 x 3 rest 10-15 sec between reps and 2-3 min between sets B. 5 min AMRAP: 5 strict pullups

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Sunday, August 11, 2013

Sunday is choose your own adventure at CFW, work on some skills, make up a WOD you missed from this week’s group programming, or do

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Tuesday July 16, 2013

Fitness & Performance: A. 5 sets: Ring pushup palms forward; 8-10 reps batwing plank or KB batwing; 45 sec B. AMRAP in 12 minutes (5

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