170711

WoD

Every 2 Min until failure
250M Row
Toes to Bar (3, 6, 9, 12, 15….)

Then,
5 Rounds
200M Run
20 Pushups

Then,
400M Sled Drag @ BW

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170710

WoD

Deadlift
5RM – No bounce

Then,
3 Rounds
12 Hang Power Clean (95/65)
12 Thruster (95/65)
12 Burpee

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170708

Saturday doors open around 8:45AM.  The work starts between 9AM and 9:07AM

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170706

WoD

Power Snatch
6 x 2 AHAP

Then,
3 Rounds
100 Double Unders
20 Chest to Bar Pullups
2 Min Rest

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170703-170704

CFBR is closed for the July 4th holiday.  

Regular classes resume on the 5th.  Have fun, be safe.

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170701

Regular Saturday feats of strength at 9AM.  Doors open around 8:45.

Reminder: CFBR will be closed Monday and Tuesday next week.  7/3 and 7/4.  Happy birthday America.

Everyone have a safe Fourth of July holiday.

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170630

WoD

Deadlift
1 x 2 @ 90%
Every :45 for 7 Rounds 3 @ 80%

Then,
30-27-24-21-18-15-12-9-6-3
KBS (53/35)
Pushup

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170629

WoD

Press
EMOTM for 10 Mins
1, add weight each round

Then,
500M Row
25 Power Snatch (80/60)
400M Row
20 Power Snatch
300M Row
15 Power Snatch
200M Row
10 Power Snatch
100M Row
5 Power Snatch

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