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Month: December 2016

Schedule Alert!! Monday 1/2/17

December 30, 2016
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| Schedule

New Year’s Wod The gym will be open on monday 1/2/17 for 9:30am class & 10:30am class Doors lock at 11:30am

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12/30/16 wod

December 29, 2016
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| Work Outs

4 rounds 15 box jumps 15 kbs 53/35 15 wallballs  15 burpees 

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12/29/16 wod

December 28, 2016
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| Work Outs

3 strict pull-ups every 30 secs for 5 mins  Then 21-18-15-12-9-6-3 Situps Back ext

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12/28/16 wod

December 28, 2016
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20 min amrap 8 deadlifts 135/95 6 hang cleans  4 shoulder to overhead  2 burpees 

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12/27/16 wod

December 26, 2016
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| Work Outs

50-40-30-20-10 Cal row Push-ups  Situps  Walking lunges

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We are open! 

December 25, 2016
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CFNO will be open tomorrow (Monday) from 8-10!! Come work off those Christmas Cookies!

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12/23/16 wod

December 23, 2016
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| Work Outs

12 Exercises of Christmas

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12/22/16 wod

December 21, 2016
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| Work Outs

One power clean at bw emom for 10 min  Then  7 rounds 20 cal. Row  Rest 40 sec

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12/21/16 wod

December 21, 2016
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| Work Outs

3 min amrap 30 dbl unders 15 deadlifts 155/105 15 burpees  Rest 3 min 30 dbl unders  10 deadlifts 185/135 10 burpees over bar  burpees Rest 3 min 30 dbl unders 5 deadlifts 225/155 5 burpees box jumps 

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12/20/16 wod

December 19, 2016
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Shoulder press 1-1-1-1-1 Push press3-3-3-3-3 Push jerk 5-5-5-5-5 Then 5 rounds 12 db snatchs r 50/35 12 db snatchs l 50/35 6 dips  3 burpees 

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12/19/16 wod

December 19, 2016
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| Work Outs

30 cal row 30 kbs 53/35 30 pull-ups 30 cal row 30 box jumps 30 wallballs 30 cal row 30 push-ups 30 Situps 30 cal row 30 kbs  30 pull-ups 

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12/15/16 wod

December 15, 2016
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| Work Outs

Sumo dead lift 1-1-1-1-1 Then 25 cal row 50 Situps 25 cal row 30 Situps 25 cal row 20 Situps  25 cal row 10 Situps 

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12/14/16 wod

December 13, 2016
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| Work Outs

Dirty 30 30 box jumps  30 c2b pull-ups 30 kbs  30 front squats 115/80 30 ttb 30 push press 115/80 30 deadlifts 115/80 30 wallballs  30 burpees 30 dbl unders

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12/13/16 wod

December 12, 2016
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Death by strict pull-ups  First min 1 pullup second min 2 pull-ups and so on to u can not do all pull-ups in a min Then 3 min amrap  3 power cleans 135/95 3 push jerks 135/95 3 burpees Rest 3min 3 min amrap  3 power cleans 3 push jerks  3 burpees Rest 3 min…

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12/12/16 wod

December 11, 2016
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20 min amrap 12 box jumps 9 db sit-ups 35/25 6 db snatchs 55/35 3 dips 

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12/9/16 wod

December 8, 2016
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| Work Outs

3 rounds 7 hang cleans 95/65 7 pull-ups  7 box jump overs Rest 3 min 3 rounds 7 hang cleans 95/65 7 pull-ups  7 box jump overs Rest 3 min 3 rounds 7 hang cleans 95/65 7 pull-ups 7 box jump overs

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12/8/16 wod

December 7, 2016
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| Work Outs

Hang snatchs  3-3-3-3-3 Then 5 rounds 7 deadlifts 225/135 25 air squats 7 hspu

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12/7/16 wod

December 7, 2016
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December -7-1941 19:41 amrap 7 reps each Wallball Push-ups Kbs 53/35 Pull-ups  Box jumps Situps Walking lunges  Kte Cal row Dips Back ext Burpees

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12/6/16 wod

December 5, 2016
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| Work Outs

Back squats 3-3-3-3-3 Then 21-18-15-12-9-6-3 Shoulder press 95/65 Walking lunge 45/25

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12/5/16 wod

December 5, 2016
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| Work Outs

25 min amrap 27 cal row 21 decline push-ups  15 weighted Situps 9 strict pull-ups 

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