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wide grip bench

5 Years of Functional Fitness!

CFD is celebrating 5 years of CrossFit WODs with “Fran” today – the very first workout we ever did!  Join us! WOD for Monday 081213 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs,
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Wide Bench, Big Chest

WOD for Friday 080113 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Skill: Deadhang Pullups 3 sets @70% of max reps (ie, if your max set is 10 reps, you’l
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