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12/5/14

SKILL Deadhang Pull Ups 10-8-6-4-2 *All sets must be unbroken. Add weight if you can WOD For Time: 800M Run 5/3 Rope Climb 10 Deadlift (275/185) 20 Dual KB Front Squat (55/35)

12/3/14

SKILL Toes to bar/Leg Raises 10-10-10-10 Keep legs straight during all reps WOD For time 5 Rounds: 10 Squat Jumps 5 Burpee Box Jumps (24/20″) Then 4 Rounds: 10 DB Snatch total (75/45#) 200 M Run Rest 2 minutes Score is total time, including rest between rounds

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 – 10 push ups (5 seconds down and push up as fast as possible)

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 rest) WOD: For Time: •70 Squat Jumps •70 Sit Ups •70 OH Lunges w/medball (total 20/14) •70 Russian Swings (55/35) •70 DB …

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11/25/14

SKILL: Power Clean (1 Rep Max) WOD: AMRAP in 20 minutes: 7 Power Cleans (135/95# RX)(185/125# RX+) 200 M Run 20 T2B 200 M Run CASH OUT: 4 Sets of 5 Strict Pull-Ups 10 Perfect Push-Ups

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 OUT: 50 Bicep Curls on each arm

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 (24/20″ RX)(20/16″ Sc) 20 Thrusters (45/35# RX & Sc) Score is total reps completed. Both feet must end up on top …

11/20/14 Read More »

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 only be purchased by our members and can only be redeemed by someone who has never been a …

11/19/14 Read More »

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