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Training for Tuesday, December 1st

Training for Tuesday, December 1st

Group Circle   Warm Up 3 Rounds: 10 Blank Bar Good Mornings 10 Tuck Jumps 10 Blank Bar Front Rack Lunges   Skill 12┬ámin EMOM:


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Training for Monday, November 30th

Group Circle   Warm Up 15 Goblet Squats 100m Run 15 KB Swings Spiderman 15 Goblet Squats Burpee Broad Jumps (down and back) 15 KB


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Training for Saturday, November 28th

No West Side Comp today!! Just come on into the 9am for Coach D’s Birthday WOD!!!   Coach D$’s Birthday WOD Cash In: Big Block┬ábut


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Training for Friday, November 27th

Just a reminder….only 9am and 10am classes today!!   Group Circle   Strength 15 minutes to complete: Strict Press 6s x 4r (try to build


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Training for Thanksgiving, November 26th

**Just a reminder there is only a 9AM CLASS today!!! Then it is time to eat ALL THE FOOD!   Group Circle   Warm Up


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Training for Wednesday, November 25th

Group Circle   Warm Up   Strength 15 minutes to complete: Snatch Deadlift + Low Hang Snatch 1 + 2 AHAP   Workout of the


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Training for Tuesday, November 24th

Group Circle   Warm Up   Skill 15 minutes to complete: Tempo Ring Dips 6s x 3 – 5 reps (3 count down, 2 count


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Holiday Thermal Hoodies!!!!! Special Order!

Check out the CFWS Holiday Thermal Hoodies!! These are special order! Deadline to order is November 30th. The sign up is on the white board


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November Gains: Creative Turkey Day Ideas

We all know that this time of year came come with two very different kinds of gains. To help with Turkey Day prep, here are


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Training for Monday, November 23rd

Group Circle Warm Up 3 Rounds: 10 Wallballs 7 Burpees   Strength 15 minutes to complete the following Super set: A) Back Squat 10s x


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