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WODs and Latest News

  • WOD- 12/20/14

    12/20/14 Strength/WOD/Journey to excellence AMRAP 25 5 Front Squats (taken from rack) (Rx= @BW, scale as close to it as […]

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  • WOD- 12/19/14

    12/19/14 Strength SG A1. KB Front Racked Lunge x 20yards A2. Sandbag Ground to shoulder x 5 Reps A3. L-Sit […]

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  • Thank You to Our Members

    Dear CFR Family, We’re still overwhelmed by the incredible albums that you gave to us during the Holiday Party. It […]

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  • WOD- 12/18/14

    12/18/14 Strength SG (OTM x 15) 1st Min: :45 1-arm Farmers Walk (Heavy!) (1 arm per round) 2nd Min: :45 […]

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  • Paleo Challenge 2015 Information

    Paleo Challenge 2015! Click HERE for the packet o’ info. Please read the linked packet and bring any questions (including food […]

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  • WOD- 12/17/14

    12/17/14 Strength  OTM x14 Even – 8-12 Push Press (sub DBs or Horizontal Press) Odd- 10-15 Ring Rows/ Seated Band […]

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  • WOD- 12/16/14

    12/16/14 WOD In 6 minutes…. Row 1000/800 Max rep clean and jerk (135/95) *sub front squat -skill/shldr WOD 2 Otm […]

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  • WOD- 12/15/14

    12/15/14 Strength A. Back squat – build to 5rm (heavy not true max) B. AMRAP 12 3 reps @ “A” […]

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  • WOD- 12/13/14

    12/13/14 Strength Midline Mayhem! (Josh’s Ab lab) Charity WOD!  You and a partner will be taking an emotional…bond building… unforgettable […]

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  • WOD- 12/12/14

    12/12/14 Strength A. Front squat… Build to 3RM w/ 1 sec pause each rep B. 20 reps at that weight […]

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