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Siteplicity

Shakedown

February 7, 2015, , , , , 0
Valentine’s Day Couples Challenge is next Saturday!  Register your team (male/female, female/female, male/male) here! WOD Strength: Take 20 minutes to make up a missed strength segment from the past week. Metcon: In teams of 2 50-40-30-20-10: Power Clean (115/80) Box Jump Overs (24/20) Push Jerks (115/80) Toes to Bar Split reps as you choose Time...
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Head To Toe

February 6, 2015, , , , , 0
Krav Maga officially kicks off this weekend!  Fridays at 7:30pm and Saturdays at 12:30pm! WOD: Strength: Take 20 minutes to make up a missed strength session from the past week. Metcon: “Diane” 21-15-9 Reps For Time: Deadlifts (225/155) Handstand Pushups
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Keep Me Hangin On

February 5, 2015, , , , 0
Krav Maga officially kicks off this weekend!  Fridays at 7:30pm and Saturdays at 12:30pm! WOD Strength: Power Snatch 1-1-1 95% 1RM Metcon: Open 12.3 Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps (24/20) 12 Push press (115/75) 9 Toes-to-Bar
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Dino Mangano

February 5, 2015, 0
Dino Mangano Hometown: Durham Age: 26 Occupation: Teacher When did you first start Strength & Conditioningting?: August 2012 What is your favorite movement? Favorite workout? I love squats! And any long, grinding endurance workouts. What is your least favorite movement? Least favorite workout? Anything that involves being upside down. I fear for my neck! Tell...
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With Or Without You

February 4, 2015, , 0
Krav Maga officially kicks off this weekend!  Fridays at 7:30pm and Saturdays at 12:30pm! WOD Strength: Back Squat 3-3-3-3-3 @ 85% 1RM Metcon: Body-weight front squat ladder For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use...
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Died In Your Arms

February 3, 2015, , , , , , 0
Our Valentine’s Day Couple Challenge is coming on Saturday, February 14th!  This is not a competition as much as it’s a challenge to complete with your chosen partner.  Check out the details here We’re starting a NEW 6 week strength training cycle this week!  We’ll be back to lifting heavy 5x/week, with 6 movements, rotated...
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Nothing Gonna Stop Us

February 2, 2015, , , , , , 0
Our Valentine’s Day Couple Challenge is coming on Saturday, February 14th!  This is not a competition as much as it’s a challenge to complete with your chosen partner.  Check out the details here We’re starting a NEW 6 week strength training cycle TODAY!  We’ll be back to lifting heavy 5x/week, with 6 movements, rotated over...
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January Kool Aid Clubbers

February 2, 20150
Congratulations to our January CFD Kool Aid Clubbers — our largest number to date!! These athletes pushed their training above and beyond in the month of January!  Hard work and dedication always pays off!  All January Kool Aid Clubbers will receive a FREE CFD Shaker Bottle! Strength & Conditioning Matt Gaylord – 22 workouts Gail Crabtree – 21 workouts Jimmy...
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Jacob’s Ladder

February 1, 2015, , , , , 0
Our Valentine’s Day Couple Challenge is coming on Saturday, February 14th!  This is not a competition as much as it’s a challenge to complete with your chosen partner.  Check out the details here We’re starting a NEW 6 week strength training cycle TODAY!  We’ll be back to lifting heavy 5x/week, with 6 movements, rotated over...
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Super Sunday 2015

January 31, 2015, , , , 0
WOD: Skill/Strength: Take 20 minutes to make up a missed skill or strength segment from the past week Metcon: Teams of 2 AMRAP 5-4-3-2-1: 10 Pull-Ups 10 Hand-Release Pushups 10 Power Snatches (75/55) Each Partner completes 5 AMRAP’s individually – 5/4/3/2/1
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