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Friday, January 8, 2016
**Please Sign In To Class In Advance Via Wodify To Reserve Your Spot** 160108: Deadlift x5 @ 65% x5 @ 75% x5+ @ 85% –then– “Jefferson” 4 Rounds: 21 Box Jumps (24″/20″) 18 Wall Ball Shots (20#/14#) 15...
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Saturday, January 9, 2016
160109: 0800 Ladies Only WOD 0900 Mystery Solo WOD 1000 Team WOD
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Sunday, January 10, 2016
**Please Sign In To Class In Advance Via Wodify To Reserve Your Spot** 160110: “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy,...
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Monday, January 11, 2016
**Sign in to class in advance via Wodify** 160111: Back Squat x3 @ 70% x3 @ 80% x3+ @ 90% –then– “GDFR” 3 Rounds of AMRAP 3: 250/200m Row 7 Front Squat (155#/105#) NOTE: Rest 1:00 after each round...
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Tuesday, January 12, 2016
**Sign in to class in advance via Wodify** 160112: EMOM 6: 4 Power Cleans NOTE: Focus on barbell cycling –then– “Adderall” In a 10 Minute Window: 1 Mile Run + Max Clean and Jerk (135#/95#) in remaining...
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Wednesday, January 13, 2016
**Sign in to class in advance via Wodify** 160113: Bench Press x3 @ 70% x3 @ 80% x3+ @ 90% –then– “Swangarang” 21 – 18 – 15 – 12 – 9 – 6 – 3 Kettlebell Swangs (55#/35#) AbMat Sit-Ups — 630 Yoga with Bee
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Thursday, January 14, 2016
**Sign in to class in advance via Wodify** 160114: “Jake The Snake” 10-9-8-7-6-5-4-3-2-1 Jerk (155#/105#) 2-4-6-8-10-12-14-16-18-20 Pull-Ups –then– Optional Abs: 100 Superman-Hollowbody rotations NOTE:...
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Friday, January 15, 2016
**Sign in to class in advance via Wodify** 160115: Deadlift x3 @ 70% x3 @ 80% x3+ @ 90% –then– “Tubthumping” Teams of 3: 100 Calorie Row, 100 Deadlifts 80 Calorie Row, 80 Hang Power Cleans 60 Calorie...
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**Free Mobility Night**
Please join us for Mobility Night with Dr. Danny Matta WHEN: Tuesday January 19th at 6:45pm-7:45pm. HOW MUCH? Free! For more information about Danny and his practice visit...
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Saturday, January 16, 2016
**Sign in to class in advance via Wodify** 160116: 0800 Ladies Only WOD 0900 Mystery Solo WOD 1000 Team WOD
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Sunday, January 17, 2016
160117: **Sign in to class in advance via Wodify** 10 minute to work up to a heavy snatch single –then– “Broly” 21 Power Snatches (115#/80#) 21 Lateral Barbell Burpees 15 Overhead Squats (115#/80#) 15...
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Monday, January 18, 2016
**Sign in to class in advance via Wodify** 160118: Back Squat x5 @ 75% x3 @ 85% x1+ @ 95% –then- “Mambo” 4 Rounds: 7 Clean and Jerks (185#/135#) 14 Toes to Bar 21 Box Jumps (24″/20″)
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Tuesday, January 19, 2016
***Remember–NO 6:30 pm or 7:30 pm class tonight…come to FREE Mobility Night instead!*** Own Your Shoulder Mobility…don’t Rent It! 160119: EMOM 6: 4 Power Snatch, focus on barbell cycling –then– 4...
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Wednesday, January 20, 2016
**Sign in to class in advance via Wodify** 160120: Bench Press x5 @ 75% x3 @ 85% x1+ @ 95% –then– “Macarena” AMRAP 20: 12/8 Calorie Row 10 Kettlebell Swings (70#/55#) 50′ Walking Lunge — 630 Yoga with...
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Thursday, January 21, 2016
**Sign in to class in advance via Wodify** 160121: “Fight Gone Bad” 3 rounds for Max Reps: 1:00 Wall Balls (20/14) 1:00 Sumo Deadlift High Pulls (75/55) 1:00 Box Jumps (20″) 1:00 Push Presses (75/55)...
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Friday, January 22, 2016
**Sign in to class in advance via Wodify** 160122: Deadlift x5 @ 75% x3 @ 85% x1+ @ 95% –then– “Hold Me” 3 rounds: 21 cal Row 15 Box Jumps (24″/20″) 12 Deadlift (225#/155#) 6 Chest to bar pull-up 3...
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Saturday, January 23, 2016
**Gym Closed** 160123: **Due to bad weather, CFRX will be CLOSED today**
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**Gym Closed Saturday**
Due to the possibility of ice, snow, and crappy drivers tomorrow, CFRX will be CLOSED Saturday, January 23rd. All classes cancelled. Be careful out there everyone and have a fun Sno-turday!
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Sunday, January 24, 2016
**Sign in to class in advance via Wodify** 160124: “Team Oh No” Teams of 3 100 Deadlifts (225#/155#) 200 Burpees 300 DU’s 400m Farmers carry (70#/55#)
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Monday, January 25, 2016
**Sign in to class in advance via Wodify** 160125: 15 minutes: 1RM Back squat –then- 5 rounds: 10 UB Back squats (165#/115#) 160m Run
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