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WODs and Latest News

  • WOD- 9/15/14

    9/15/14 Strength Strength Group A1. Landmine Press x10/Ea (stable core) A2. Front Racked Lunge x20 yds A3. Seated Band Row […]

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  • WOD- 9/13/14

    9/13/14 WOD * All penalty burpees to be done on the spot*  400m Run (Every second over 1:15/1:25 = 1 […]

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  • WOD- 9/12/14

    9/12/14 Strength OTM x 14 Even: 2 deadlifts @ 80-90% Odd: :30 Dragon Flag Hold WOD With a single KB […]

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  • WOD- 9/11/14

    9/11/14 WOD AMRAP 30 (w/ a partner) 2 rope climb 9 back squat (255/165) 11 deficit  HSPU 2001m Row

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  • WOD- 9/10/14

    9/10/14 Strength Gymnastics Density A. 4 Min AMRAP Pushups (find a challenging variation, elevated, weighted, rings, bands etc.) B. 4 […]

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  • WOD- 9/9/14

    9/9/14 Strength/Conditioning Front Squat A. Build to a Daily 5RM (heavy but not maximal) OTM x 20 Even: 3 Front […]

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  • WOD- 9/8/14

    9/8/14 Strength  Strength Group A1. Paused Ring Row x 8 (3 second hold at top) A2. Seated Band Row w/ […]

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  • WOD- 9/5/14

    9/5/14 Strength  (During strength work we will be performing the brief mobility/stability assessments – see post )  Front Squat  -Work […]

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  • Next Step in Long Term Shoulder Health!

    Building off of what we have talked about recently in terms of health and longevity, we at CFR want to […]

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  • WOD- 9/4/14

    9/4/14 Strength Strength Group A1. Lying Tricep Extension x 12 A2. Sled Row x10 yards A3. DB Pushup + Row […]

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