TUESDAY Bar complex = 5 deadlifts, 5 hang clean, 5 push press WOD Run to fence and back 3 rounds…
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TUESDAY SKILL WORK – Cleans 10 sit ups 10 power cleans 10 box jumps 10 push ups THURSDAY 2012 GAMES…
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TUESDAY 5 DEADLIFTS 10 KETTLEBELL SWINGS 15 SIT UPS THURSDAY 10 wallballs 10 sit ups 10 push ups

TUESDAY WOD 4 ROUNDS 250 m. row 10 slamballs 10 kettlebell swings 10 strict press THURSDAY WOD 3 ROUNDS 10…
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TUESDAY 4 rounds 5 strict press 10 box jump 15 sit ups THURSDAY 3 rounds 5 deadlift 10 bar facing…
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CFK will be closed for remodeling. I am excited to announce that we will be getting our own area for…
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  TUESDAY WOD – NANCY 150 Wallballs THURSDAY WOD 5-4-3-2-1 Clean & Jerk 1-2-3-4-5  Box Jump 34″

TUESDAY WOD 4 Rounds 5 floor press 5 clean and jerk 20 flutter kicks

TUESDAY WOD – The Nasty Twenty 20 box jumps 20 push ups 20 push press 20 sit ups 20 back…
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TUESDAY Skill – press progression WOD 2 Rounds 5 Split Jerks 10 Slamballs 15 Sit ups THURSDAY Skill – Squat…
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