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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, August 27, 2013

Fitness: A. Mixed grip weighted pullup clusters: 1.1.1.1.1 1.1.1.1 1.1.1 1.1 1 B. 15 min AMRAP: 4 HSPU 8 Knees to Elbows 12 Walking Lunges

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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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