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News & WOD

  • What Would Rich Do?
    What Would Rich Do?
    Skill: Muscle-ups Ninjas: 3x (ME Strict + ME Kipping) Pros: 3xME Intermediate: Muscle-up Progression Practice Beginners: 3x ME Supine + ME Push Ups WOD: 4 Rounds (18 MIN TL) 16 Deadlifts (225/155) 16 Cal Row 16 T2B 16 Wallballs (11/10 ft)...
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  • Sunday Funday & CFW Open Week 1 Results
    Sunday Funday & CFW Open Week 1 Results
    Partner WOD (35 MIN) 10 Rounds (5 Rounds each) 15/12 Cal Row* 12 OH Plate Lunge* 30 Synchro Burpees (Completed after 10 Rounds) 5 Rounds 20 Partner Russian Medball Twists 200 Single skips* *One person works at a time CFW Opens Update: Great job CFW on Week...
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  • Who Loves Wall Climbs???
    Who Loves Wall Climbs???
    3*6*9*12*15*… Chin-Ups Push-Ups Hollow Rocks * 5 Wall Climbs + 5 Burpees Box Jump; 24/20 (3/2″ increase each round)...
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