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Practice technique, do a WOD, or train what you need to. 12 hours of open gym access available for members throughout the week.

MON – FRI: 11am – 1pm
SAT: 11:00am – 12:00

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Workout of the Day: Saturday, January 25, 2020

TT WOD – Partner:

In partners complete:

10 Synchronized Rounds of Cindy 

Then complete 2 rounds of:

20 Synchronized Clean and Jerk – 135#/95#

30 Synchronized Wallballs – 20#/14#

40 Synchronized Ring Rows

WOD

Partitioning as you see fit complete 3 rounds for time of:

6 Muscle-ups

12 Dumbbell Press – 45#/30#/hand

18 Dumbbell Hang Squat Cleans – 45#/30#/hand

24 Dumbbell Box Step Overs – 45#/30#/hand over 24”/20”

30 Two Foot Lateral Hops Over Dowel – 24”/20”

600m Row

Coach’s notes:

Post time to complete each WOD to comments.
6 Comments

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  • 1 Ton Lift Off!

    CFC’s First Annual 1 Ton Lift Off Challenge

    Teams of 2 (Mixed or Same Sex) compete together to lift 1 ton (1000 kg)
    using the following 5 lifts:

    Deadlift, Back Squat, Bench Press, Clean and Jerk and Snatch

    Teams have 2 minutes each to reach their max weight
    in each lift.

    Friday, February 7
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    Learn the progressions, skills and proper techniques to achieve the elusive Muscle Up with Coach Brett

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Monday, February 17

Open Gym 1o am – 1 pm
ONLY

9am
TT WOD: Partner
10am
WOD
11am
Coached Open Gym

This Week At A Glance. January 20, 2020 - January 26, 2020

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