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WOD & Announcements

Tuesday 07/07/15 Posted by admin on July 6, 2015 • No comments

Don’t forget CF Kids Summer Camp will start back up NEXT Tuesday the 14th.

Also, this Friday we will be hosting WOD and Wine: GVCF Ladies Event. More information can be found by clicking here.

A. Back Squat
3 @ 67.5%
3@ 75%
3+ @ 85%
5×10 @ 55%

B. For Completion:
1000m row
800m run
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Monday 07/06/15 Posted by admin on July 5, 2015 • No comments

A. OTM for 12:00
Power Clean and Jerk

B. “Running Annie”
50-40-30-20-10
Double-Unders
Sit-Ups
*200m run between each set

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Sunday 07/05/15 Posted by admin on July 4, 2015 • No comments

Don’t forget there is no yoga for the holiday weekend but still open gym 10-noon!

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Saturday 07/04/15 Posted by admin on July 3, 2015 • No comments

Happy July 4th! A reminder, one class today at 9am.

“Team Helton”
3 rounds:
800m run (together)
30 DB Squat Cleans (each)
30 Burpees (each)

-equal work, one person working at a time
-may use kettlebells

helton

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

Friday 06/03/15 Posted by admin on July 2, 2015 • No comments

“Cobra Kai”
AMRAP 3:00
6 Front Squats 155m/105w
6 OTB Burpees

-rest 1:00

AMRAP 3:00
Double-Unders

-rest 1:00

AMRAP 3:00
6 Front Squats 135m/95w
6 OTB Burpees

cobra_kai_karate_kid

Thursday 07/02/15 Posted by admin on July 1, 2015 • No comments

A. Every 2:00 for 20:00 (10 sets)
1 Hang Power Snatch + 1 Power Snatch
-work up to a heavy set for the day

B. For Time:
40 Box Jumps
20 HSPU
10 Muscle-Ups*

*Sub 20-30 Ring Dips

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Wednesday 07/01/15 Posted by admin on June 30, 2015 • No comments

For Time:
30 Bodyweight Back Squats
1 Mile Run

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