11/26/14: Wednesday: Remember CFTC is Closed Tomorrow for Thanksgiving.

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With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

Strength: Bench Press
10-8-6-4-2: AHAP

WOD: “Daniel”

For Time

50 – Pullups
400m Run
21 – Thrusters (95/65)
800m Run
21 – Thrusters (95/65)
400m Run
50 – Pullups

Holiday Hours:

Thursday: Thanksgiving Day: Closed
Friday:
9:00am – Regular Class WOD
10:00am – Regular Class WOD
Saturday:
9:00am – Oly Club
10:00am – Class WOD

11/24/14: Monday: Don’t forget tomorrow is bring a friend day:

Holiday Hours:

Thursday: Thanksgiving Day: Closed
Friday: 9:00am 10:00am wod
Saturday: will be normal Saturday Hours
9:00am – OLY Club
10:00am – Regular Class WOD

Strength: 7/13’s Squat Cycle Week 6 Day 1

Please Download and Enter your 1RM Front Squat to find your Percentages before you come to class. Thank you

7-13s 10 week Squat Cycle

 

 

 

WOD: 9 Minute Climbing Ladder

25 – Wall Balls (20/16)

25 – KBS (55/35)

50 – Wall Balls (20/16)

50 – KBS (55/35)

75 – Wall Balls (20/16)

75 – KBS (55/35)

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11/21/14: Friday:

Strength: Max Tire Flips in 3min then: 3 Attempts Max Distance Farmers Carry 45/25

WOD: 13 Minute Climbing Ladder

5 – Ring Dips
5 – Slam Balls (30/20)
20 – ABMSU

Add 5 Dips/Slam Balls each round.
ABMSUs stay at 20.

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