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WOD

25
May

Friday 5-26-17

Next Monday CFRC will be doing the Hero WOD  “Murph”  to celebrate Memorial Day. Please join us from 9AM to 11AM to burn some serious calories before your Memorial Day barbecue....
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24
May

Thursday 5-25-17

WOD OPEN & PERFORMANCE 3 Rounds: 500m Row 25 Sit-ups 20 DB Push Presses (35s/20s) 15 Deadlifts (205/145) FITNESS 3 Rounds: 500m Row 25 Sit-ups 20 DB Push Presses (35s/20s)...
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23
May

Wednesday 5-24-17

WOD OPEN-PERFORMANCE-FITNESS 21 – 15 – 9 Row for Calories Kettlebell Swings (53/35) 21 – 15 – 9: Goblet Squats Burpees 21 – 15 – 9: Medball Squat Cleans (20/16)...
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22
May

Tuesday 5-23-17

WOD OPEN & PERFORMANCE AMRAP 15: 15 Box Jump Overs (24/20″) 12 Ring Dips 9 Power Cleans (155/105) FITNESS AMRAP 15: 15 Box Jump Overs (24/20″) 12 Push-ups 9 Power...
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21
May

Monday 5-22-17

WOD OPEN 3 Rounds: 10 Front Squats (185/135) 20 Chest-to-Bar Pull-ups 50 Double-unders PERFORMANCE 3 Rounds: 10 Front Squats (155/105) 20 Chest-to-Bar Pull-ups 50 Double-unders FITNESS 3 Rounds: 10 Front...
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20
May

Sunday 5-21-17

Scheduling announcements: Memorial Day, Monday May 29th, Open Gym 9AM to 11AM only. MURPH!!! Gym Closed-June 3rd and 4th for CrossFit Level 2 Certification. Open Gym 10AM to Noon Suggested...
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19
May

Saturday 5-20-17

Scheduling announcements: Memorial Day, Monday May 29th, Open Gym 9AM to 11AM only. MURPH!!! Gym Closed-June 3rd and 4th for CrossFit Level 2 Certification. 8AM Bootcamp 830AM Cycle 9AM Team...
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18
May

Friday 5-19-17

WOD OPEN & PERFORMANCE 21-15-9: Push Jerks (135/95) Chest-to-Bar Pull-ups FITNESS 21-15-9: Push Jerks (95/65) Pull-ups Scheduling announcements: Memorial Day, Monday May 29th, Open Gym 9AM to 11AM only. MURPH!!!...
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