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snatch

9 Minutes of Tabata

WOD for Thursday 042513 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: 1 minute of Single Unders 5 minutes of Double Unders (30 seconds on, 30 seconds off) Strength: Snatch 3 singles @70%
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Cannon Ball Run

CFD In House Weightlifting Meet Mark your calendars for Saturday, June 15th!  Details coming soon! WOD for Tuesday 042313 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: EMOM for 6 minutes:
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Sit On It

WOD for Wednesday 041713 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: 1 minute of Single Unders 30 seconds of Singles – right 30 seconds of Singles – left 4 minutes of Tabata
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Second Time Around

WOD for Monday 041513 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: Snatch Work EMOM for 8 minutes: Full Snatch (35-40% 1RM) Strength: Back Squat 5 reps @50% 5 reps @65% 3 reps @80% 2 rep
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Chieftain

30-minute Mobility Workouts return THIS week!  Wednesdays at 5:30pm and Saturdays at 10:00am WOD for Tuesday 040913 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: Double Unders 1 minute of
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Squat Singles

We’ll be doing the final Open WOD, 13.5, tomorrow morning from 9-11am! 30-minute Mobility Workouts return next week!  Wednesdays at 5:30pm and Saturdays at 10:00am WOD for Friday 040513 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts):
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Deuces Wild

Great job to everyone who’s taken on Open WOD 13.4! WOD for Monday 040113 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: 1 minute Single Unders 5 minutes Double Unders – 30 sec
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Step It Up

CF Open WOD 13.4 is this Saturday from 9-11am! WOD for Thursday 032813 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: Snatch EMOM for 8 minutes: 2 Snatch (50% 1RM) Strength: Back Squat 5 r
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Lightning Bolt

We’ll be taking on CF Open WOD 13.3 Saturday morning from 9-11! WOD for Friday 032213 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – (see video) Skill: Double Unders 1 minute of Single Unders 1 minute ri
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Laddered Boxes

WOD for Wednesday 032013 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: Snatch Work Complete 5 Rounds (not timed – 1 minute rest between rounds) 1 Hang Power Snatch 1 Hang Snatch 1 P
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