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pushups
2013 Paleo Challenge Starts Monday!  You have NO EXCUSE not to participate…NONE! Click here for rules and details WOD for Saturday 021613 –  Click Here For Today’s Schedule Turkish Get Ups AMRAP in 10 minutes –Rest– AMRAP in 12 minutes: 50 Air Squats 30 Pushups 15 Pullups Post TGU Loads and Workout Rounds to Comments...
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There are a few spots left for Coach Allison’s upcoming Gymnastics Seminars! These are all FREE!  Click here WOD for Saturday 020913 – Click Here For Today’s Schedule Muscle Ups                        3 reps on the minute for 12 minutes –Rest– “Cindy” AMRAP 20 minutes: 5 Pullups 10 Pushups 15 Air Squats Post Workout Rounds to...
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Goal Setting and Programming Workshop Saturday, February 16th.  RSVP here WOD for Wednesday 020613 – Click Here For Today’s Schedule Back Squat                         2-2-2-2-2 –Rest– 15-12-9-6-3 Reps For Time: KB Thrusters (52/35) Dynamic Pushups Post Workout Time to Comments For the strength segment, after a basic warmup and mobility, perform 5 sets of 2 rep...
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Coach Paul will be hosting a 3-hour Running Clinic on Saturday, March 16th!  Space is limited!  More info here WOD for Thursday 013113 – Click Here For Today’s Schedule Hanstand Pushups 30-50 Strict Reps –Rest– 10 Rounds For Time: 15 Deadlifts (135/95) 15 Pushups Post Workout Time to Comments For the strength segment, take some...
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Join us THIS MORNING at 9am for Yoga Class with Lexy! WOD for Sunday 012713 – Click Here For Today’s Schedule 10-9-8-7-6-5-4-3-2-1 Reps For Time: Dynamic Pushups Box Jumps (24/20) –Rest– Banded Good Mornings 100 Reps Post Workout Time to Comments In the conditioning workout, for Dynamic Pushups, there are several options you can use...
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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 Power Cleans 10 Pushups...
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WODs today at 10 and 11am We wish everyone a safe and happy New Year! WOD for Tuesday 010113 AMRAP in 20:13 of: 1 100m Run 1 Muscle Up 20 Pushups 13 Pullups Post Rounds Completed to Comments For our last workout of 2012, we take on Strength & Conditioning Benchmark WOD, “Nancy”.  OHS is...
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Open Gym this morning from 7:30 – 11am WODs today are at 11:30am and 5pm and 6pm! Join us for a special Mobility WOD at 11am! WOD for Wednesday 122612 For Time: 50 Calorie Row 20 Burpee Box Jump 30 Pullups 40 KB Snatch – 20 right/20 left (52/35) 50 KB Swings (70/52) 40 Situps...
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WODs today are at 615, 715, 830, and 1130am Pick up your holiday shopping tote if you haven’t already! Have a safe a happy holiday! WOD for Monday 122412 “12 Days of Strength & Conditioning” 1 – Burpee Pullup 2- Turkish Get Ups (1 on each side) 3- Knees to Elbows 4- Wall Ball 5-...
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Please stop in this weekend to pick up your CFD branded holiday gift! WOD for Saturday 122212 –Click Here For Today’s Schedule Parallette Shoot Throughs             50 strict reps –Rest– 5 Rounds Not For Time: 6 Deadlifts (135/95) 6 Bent row 6 Hang power clean 6 Thrusters 6 Pushups (hands on bar) Post Push Press...
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