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Training for Monday, August 3rd

Group Circle   Warm Up 3 Rounds: 10 Power Wallballs (No Squat) 3 Stationary Inchworms 10 Box Step Ups/Step Downs   Strength 15 minutes to complete 4 sets of alternating

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“WOD on the Run!!”

WOD on the Run! This month CFWS is taking over Alki Beach by bringing you WOD on the Run! Join us this month for a flash WOD workout on the beach! Please bring

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Training for Saturday, August 1st

NO West Side Comp! Will return soon!!   CFWS 9:00am “Fight Gone Fancy” 4 Rounds: 1:00 Burpees 1:00 Slam Balls 1:00 KB Swings (American) 1:00 Box Jumps Rest 1:00 ***Score

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Training for Friday, July 31st

Group Circle   Warm Up   Strength 15 minutes to complete: Seated Box Jumps 4s x 3r   Workout of the Day “Fran” 21-15-9 Thrusters Pull Ups **Time to re-test

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Training for Thursday, July 30th

CFWS   Group Circle Warm Up 7 minute AMRAP 100m Row/Run 5 KB Swings (American)   Strength 15 minutes to complete the following complex: 1 Power Clean (No Squat) +

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Training for Wednesday, July 29th

Group Circle   Warm Up   Strength 15 minutes to complete: RDL 6s x 3r As Heavy As Possible!!   Workout of the Day 4 Rounds for Time: 20 OH

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Training for Tuesday, July 28th

CFWS   Group Circle   Warm Up   Strength/Skill 15 minutes to complete to work on strict Toes to Bar or Strict Hanging Straight Legged Raises. Time to get those

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Training for Monday, July 27th

Group Circle   Warm Up   Strength 15 minutes to Complete: Front Squat 5s x 2r @ 85-90% of 1 RM   Workout of the Day 5 Rounds for Time:

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Training for Saturday, July 25th – “Marie’s Birthday!!!!”

Just reminder, there is Mobility today at 10am!!   NO West Side comp at 7:30am! We will resume on Saturday, August 15th.   CFWS @ 9am “Marie’s 36th Birthday WOD!!”

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Training for Friday, July 24th

Group Circle   Warm Up   Strength 15 minutes to complete: Back Squat 5s x 3r @ 85% of 1 RM   Workout of the Day: Death by 10m sprints!!

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