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Saturday, August 29, 2015
**Please Sign In To Class In Advance Via Wodify** 150829: 0800 Ladies Only WOD 0900 Mystery Solo WOD 1000 Team WOD
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Sunday, August 30, 2015
**Please Sign In To Class In Advance Via Wodify** 150830: “The Other Total” A) 1 Rep Max Clean B) 1 Rep Max Bench Press C) 1 Rep Max Overhead Squat
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Monday, August 31, 2015
**Please Sign In To Class In Advance Via Wodify** 150831: 10 minutes to find a Heavy Triple Back Squat for today –then– EMOM 30: Min 1- Row 15/10 cal Min 2- 10 Burpee box jumps Min 3- 10 Toes-2-bar
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Tuesday, September 1, 2015
**Please Sign In To Class In Advance Via Wodify** 150901: Bench Press: Every :90 for 9:00 3 heavy reps ~85% –then- “Cherry Garcia” 21 Thrusters (75#/55#) 21 Kettlebell Swings (55#/35#) 400 Meter Run 15...
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Wednesday, September 2, 2015
**Please Sign In To Class In Advance Via Wodify** 150902: 10 Minutes: Work up to a heavy triple Deadlift ~85-90% –then– On the Minute x 10 4 Deadlifts 4 Lateral Barbell Burpees NOTE: You choose the...
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Thursday, September 3, 2015
**Please Sign In To Class In Advance Via Wodify** 150903: “Team 10K Row” Teams of 3 Row 10K NOTE: Athletes change every 250m. As soon as you get off the rower, max rep push ups for 1st 5k, max rep...
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Friday, September 4, 2015
**Please Sign In To Class In Advance Via Wodify** 150904: 10 Minutes: Build to a heavy single complex- Hi-hang clean x 2 Hang clean x 2 Full clean x 2 Jerk x 2 –then– “2015 Master’s Chipper” 1000 Meter...
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**Holiday Hours**
Happy Labor Day Weekend! In honor of the holiday, CFRX will be open limited hours on Sunday and Monday: Sunday–0900 & 1000 Only Monday–1000 Only
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Saturday, September 5, 2015
**Please Sign In To Class In Advance Via Wodify** 150905: 0800 Ladies Only WOD 0900 Mystery Solo WOD 1000 Team WOD
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Sunday, September 6, 2015
**Remember: Only 0900 & 1000 class today…NO 1100** 150906: “Cinnamon Buns” In Teams of 6-8 AMRAP 20: 15 Calorie Row -or- 10 Calorie Bike 25′ Walking Lunge 50′ Sled drag -or- Prowler Push (45#/35#)...
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Monday, September 7, 2015
**ONLY 1 Class Today: 1000 am** Happy Birthday Coach Niko!! 150907: Mystery 10 am Labor Day WOD
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Tuesday, September 8, 2015
Congrats to Darby & Daniel on the great progress @ CrossFit BNA 150908: 3 minutes per side, band OH mobility as a class –then– AMRAP 18: 20 Deadlift (135#/95#) 15 Air squats 10 Shoulder to Overhead...
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**Please Sign In To Class In Advance Via Wodify App** 150909: 5 x 3 Box Squats NOTE: Stay light and learn to do them correctly. –then– 10 Rounds for time: 10 Calorie row 10 Overhead jumping lunges...
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Thursday, September 10, 2015
**Please Sign In To Class In Advance Via Wodify App** 150910: 10-9-8-7-6-5-4-3-2-1 Kettlebell swings (70#/55#) Kettlebell sumo deadlift high pull NOTE: Complete 1 Rope climb after each couplet (i.e. 10...
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Friday, September 11, 2015
150911: 3 x 10 per leg Front rack BB step ups (20″) –then– 42-30–15 Calories on Rower 21-15-9 Power cleans (155#/105#) Box jump overs
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Saturday, September 12, 2015
150912: 0800 Ladies Only 0900 Mystery Solo WOD 1000 Team WOD
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Sunday, September 13, 2015
150913: Snatch Balance 3×3 –then- Hang Squat Snatch 3×2 –then– Squat Snatch 3×1 –then– For total time: Calories on Bike (30/25) –immediately into- 400 Meter Run –immediately into– 500 Meter Row
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Monday, September 14, 2015
**Please sign in to class in advance via WODIFY App** 150914: Back Squat: “Bring Sally Up” NOTE: Athlete chooses weight; aim for 135#/95# –then– “Cookies n’ Cream” Teams of 2 AMRAP 20: 60 Calorie Row,...
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Tuesday, September 15, 2015
**Please sign in to class in advance via WODIFY App** 150915: Bench Press 10 – 8 – 6 – 4 – 2 NOTE: After each set, complete 10 Strict Toes to Bar -then- OT2M for 20 Minutes: Max Pull-ups 12 Unbroken...
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Wednesday, September 16, 2015
**Please sign in to class in advance via WODIFY App** 150916: 3 minutes (per side) Banded OH mobility –then- 3×5 Behind the neck Sotts Press –then– Work up to a Heavy Single Snatch Balance –then– For...
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