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Training for Saturday, November 21st

Training for Saturday, November 21st

West Side Comp @ 7:30am Its going to be ugly! 21-15-9 reps for time of: Thruster 115/75 Handstand Push-up 9-15-21-27 reps for time of: Calories


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Training for Friday, November 20th

Group Circle   Warm Up   Strength 15 minutes to complete the following Super Set: A) Snatch Grip RDL 5s x 4r AHAP B) Bent


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Training for Thursday, November 19th

Group Circle   Warm Up 3 Rounds: 10 Blank Bar Thrusters 100m Run   Strength 15 – 20 minutes to work on Jerk Dip +


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Training for Wednesday, November 18th

Group Circle   Warm Up   Strength 15 minutes to complete the following superset: A) DB Bench Press 5s x 8r AHAP B) 45 sec


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Training for Tuesday, November 17th

Group Circle   Warm Up   Gymnastics Skill 15 minutes to complete Dumbell Planche Through and V Out 5s x 3-5r http://gymnasticswod.com/content/dumbbell-planche-through-v-out   Workout of


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November Member of the Month: Nick Royce!

CFWS, please join us in celebrating November’s Member of the Month….. Nick Royce! Nick is a regular at the 7pm and a super awesome member


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Training for Monday, November 16th

Happy Monday!! The gym is back in full swing! Thank you so much for everyone’s patience during the closure. And a huge thank you to


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Training for Saturday, November 14th

REMINDER: GYM IS CLOSED TODAY! It is time to workout at home! The GYM IS ALSO CLOSED SUNDAY!   Workout from Home 2 Rounds: 25


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Training for Friday, November 13th

REMINDER: GYM IS CLOSED TODAY! It is time to workout at home!   Home Workout: 400m Run 40 Burpees 400m Run 50 Air Squats 400m


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Training for Thursday, November 12th

REMINDERS: ONLY 6am, 7am, 5pm, 6pm, and 7pm Classes today. NO 9:30am, 12pm, or 4pm Classes. Also, the 7pm class is now an Olympic Weight


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