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air squats

Practical Tactical

Goal Setting and Programming Workshop Saturday, February 16th.  RSVP here WOD for Tuesday 020513 - Click Here For Today’s Schedule Double Unders                         Drills and more drills –Rest– AMRAP in 15 minutes: 10 Burpee Pullups 20 Air Squats 30 Double Unders Post
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Stand On The Band

Coach Paul will be hosting a 3-hour Running Clinic on Saturday, March 16th!  Spots are filling up!  More info here WOD for Saturday 020213 - Click Here For Today’s Schedule Banded Deadlifts – 50% bar weight + 30% band tension                         12×2 –Rest–
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Sunday Grind

Check out these upcoming FREE Gymnastics Workshops at CFD with Coach Allison!  Spots are filling up! WOD for Sunday 012013 – Click Here For Today’s Schedule For time: 15 Power Cleans (135/95) 30 Pushups 45 Air Squats Run 1 mile 10 Power Cleans 20 Pushups 30 Air Squats Run 800m 5
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Push Pressed

WOD for Friday 110912 – Click Here For Today’s Schedule Push Press – 90% 1RM 1-1-1-1-1 –Rest– 3 Rounds For Time: Run 200m 7 Handstand Pushups 50 Air Squats Finisher: Face Pulls 100 Reps Post Push Press Loads and Workout Time to Comments For the strength segment, after warm
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Partner WOD Triplet And Then Some

WOD for Saturday 110312 – Click Here For Today’s Schedule In Teams of Two, For Time: 30 Air Squats 400m Plate Carry (45/25) Then… 3 Rounds of: 20 Over the Box Jumps (24/20) 20 Burpees 20 Push Press (45/35) Then… 30 Air Squats 400m Plate Carry (45/25) *Both partners run at the same tim
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Fall Chipper

FREE Gymnastics Seminar TODAY @ Noon for all CFD Athletes Register here WOD for Saturday 092812 – Click Here For Today’s Schedule For Time: 100 Double Unders 75 KB Swings (52/35) 50 Pushups (hand release) 100 Air Squats 75 Situps 50 Pullups Post Workout Time to Comments COMMUNIT
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No Rest For The Weary

Labor Day WODs TODAY at 9 and 10am!  Special Bootcamp Workout at 9am with Coach Ashley! The gym will be very busy today.  Please – NO alternate WODs or lifting in the main room. WOD for Monday 090312 Complete each of the following for time: 100 Air Squats 100 Pushups Row 500m Ru
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Cinful Sunday

Our next Nutrition Q&A with Dr. Peters will be held on Saturday, July 21st at noon!  FREE for all regular athletes and Bootcampers!  Register here. WOD for Sunday 070812 – Click Here For Today’s Schedule Bench Press (50%) 9×3 (3 grips) Chinups 3 sets of 8 –Rest–
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Barbed Wire

Martial Arts Grand Master, Ron Van Clief, is coming to CFD for a Self Defense Seminar NEXT SATURDAY! Don’t miss out!  Click here for more info   WOD for Sunday 070112 — Click Here For Today’s Schedule Parallette Shoot Throughs 50 Strict Reps –Rest– 3 Rounds of
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Crabcakes

The Iron Samurai is coming to CFD this weekend!  You shouldn’t miss this! Click here WOD for Monday 062512 — Click Here For Today’s Schedule Handstand Pushups Perform 3-5 reps on the minute for 10 minutes –Rest– 4 Rounds For Time: Crab Walk 40m 25 Situps 25 Air
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