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CFWS: August Member of the Month – Zoe Burkland!

CFWS: August Member of the Month – Zoe Burkland!

Our Member of the Month highlight is back and with one hecka special gal to celebrate. The newly married, Mrs. Zoe Burkland! Zoe is a


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Training for Thursday, August 10th

Workout of the Day 3 Rounds, 4:00 Rest Between Rounds On an 8:00 Clock 800m Run Buy In AMRAP 12 Deadlifts 95/65 (RX+ 115/75, Comp


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Training for Wednesday, August 9th

Workout of the Day #1 With a Partner For Time 100 Burpees Over Partner *Divide work however you choose Workout of the Day #2 Every


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Training for Tuesday, August 8th

Gymnastics Work Pegboard Climbs/Altered Grip Pull Ups 12:00 to work on skill development *athletes who can climb the pegboard, work on getting a “touch and


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Training for Monday, August 7th

Strength Work Supinated Grip Bent Over Barbell Row Sets of 8-10 Reps 15:00 to climb in weight, prioritizing keeping the movement strict with no heaving


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Training for Saturday, August 5th

West Side Comp is On with Coach Andy! Workouts at the Bottom! Every Saturday at 9:00 is Community Day! Workout of the Day ”Partner Double DT”


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Training for Friday, August 4th

Strength Work DB Bench Press Sets of 8-10 15:00 to climb in weight, prioritizing full range of motion and doing unbroken reps Workout of the


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Training for Thursday, August 3rd

Strength/Skill Work High Hang Squat Clean Work up to 65% of your 1-rep max clean 3 sets x 3 reps @ 65% *priority today is


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Training for Wednesday, August 2nd

Strength Work 4 Unbroken Complexes 10 KB Deadlifts + 100m Farmer Carry + 10 KB Deadlifts *Rest approximately 2:00 between sets *Keep sets unbroken, record


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