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Archive | March, 2015

Tuesday March 31, 2015

Workout of the Day:
Back Squat 3-3-3-3-3
5 Rounds for time:
15 Wall Ball Shots 20/14
10 Burpees

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Monday March 30, 2015

Workout of the Day:
“Nate”
20 Minute AMRAP of:
2 Muscle ups (sub 6 Pull-ups)
4 Handstand Push-ups (sub: 8 Push-ups)
8 KB Swings 70/53

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Easter Holiday Hours

Friday, April 3rd: CLOSED

Saturday, April 4th: 9am Class

Monday, April 6th: Open Gym 8am to 10am

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Saturday March 28, 2015

Workout of the Day:
In teams of two, with one partner working at a time, complete for time:
75 Deadlifts 185/125
75 Box Jumps
75 Push-ups
150 Sit-ups

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Friday March 27, 2015

Workout of the Day:
Open Workout 15.5
27-21-15-9 reps for time of:
Row (calories) (If you are not in the open you will run 400m,300m.200m.100m)
Thrusters
Men use 95 lb. (Scaled weight is 65)
Women use 65 lb. (Scaled weight is 45)

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Thursday March 26, 2015

Workout of the Day:
Push Press 3-3-3-3-3
Then:
Five Rounds for time:
10 Shoulder to Overhead 115/75
10 Burpees
10 Hang Power Cleans 115/75

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Wednesday March 25, 2015

Workout of the Day:
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
7 muscle-ups (Sub: 3 Pull-ups and 3 Push-ups per Muscle up)

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Tuesday March 24, 2015

Workout of the Day:
5 rounds for time of:
45/25 Overhead walking lunges, 20 steps
25 Abmat sit-ups
Run 200 meters

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Monday March 23, 2015

Workout of the Day:
For time:
One arm alternating dumbbell snatches, 45 reps
15-foot rope climbs, 5 ascents (Sub: 15 Strict Pull-ups)
One arm alternating dumbbell snatches, 35 reps
15-foot rope climbs, 4 ascents (Sub: 12 Strict Pull-ups)
One arm alternating dumbbell snatches, 25 reps
15-foot rope climbs, 3 ascents (Sub: 9 Strict Pull-ups)
One arm alternating dumbbell snatches, 15 reps
15-foot rope climbs, 2 ascents (Sub: 6 Strict Pull-ups)
One arm alternating dumbbell snatches, 5 reps
15-foot rope climb, 1 ascent (Sub: 3 Strict Pull-ups)

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CF Kids Class: Saturday morning class cancelled

Our Saturday morning CF Kids class will no longer be running. We will be starting a new CF Kids class on Monday afternoons for an older age group starting at 10 years of age and up. Please check our kid’s page for more details on the new class schedule.

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