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News & WOD

  • Fight Gone... Legs?
    Fight Gone… Legs?
    Skill Every 90 sec for 6 sets A) 2 Full Cleans B) 2 Power Cleans + 2 Front Squats WOD 3 Rounds Min 1: ME Gob Squats (24/16) Min 2: 60 Double Under Min 3: ME Ring Dip Min 4: 60 Double Under Min 5:  ME Gob […]...
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  • More Deads
    More Deads
    Strength Deadlift 6×3 Halt At Knees on way up for 3 sec WOD AMRAP 10 2*4*6*8*10*… OHS (135/95) Burpee *100m Sprint...
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  • CFW Golf Day Details Below
    CFW Golf Day Details Below
    Strength Strict Press 3-3-3-1-1 ME Push Press at last Press single WOD AMRAP 20 15/12 Cal Row 20 Double Squat Wallballs 200m Run 15/12 Cal Row 20 T2B 200m Run CFW Golf Tourney Details! We will be having our first golf tournament on Saturday September 10’th at […]...
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