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12/1/14

SKILL Clean & Jerk – work up to a heavy single. Then, complete 3 singles at 90% and 3 singles at 80%. WOD 3 Rounds for Time •400m Run •10 Push Press (135/95) •10 Pull Ups CASH OUT 2 sets – [...]

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11/26/14

WOD 11/26/14 ***Holiday Hours*** Wednesday- No 6:30 Thursday- Closed Friday- Open Gym 10-12 Saturday- Open Gym 10-12 SKILL: Front Squats – 5 Rounds for Max reps at 70% (20 seconds on, 40 sec [...]

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11/24/14

SKILL: Bench Press 5-5-3-3-1-1-1 WOD #1: 20 Burpees followed by 3 Rounds: 10 DB Snatch (75/45#) 10 Pull-Ups WOD #2: 20 Burpees followed by 3 Rounds: 50 Double Unders 20 Wall Balls (20/14) CASH [...]

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11/20/14

SKILL: Thruster 5-5-5-5-5 *From the ground Battle of The Boxes AMRepAP in 15 minutes: 20 KB Swings (55/35# RX)(45/25# Sc) 20 Wall Balls (20/14# RX)(14/10# Sc) 20 Sit-Ups 20 Box Jump Up and Overs [...]

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11/19/14

Black Friday Gift Special – Know someone who wants to try CFMC? Purchase a friend or family member a gift card for one month of training at CFMC for $35 and save $100! These gift cards can [...]

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