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Training for Tuesday, June 30th

****July 4th Weekend Schedule: Friday 9am and 10am classes Saturday and Sunday Closed! An outdoor workout suitable for the beach or back yard will post Friday night!!   CFWS  

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Training for Monday, June 29th – End of Testing Month

Group Circle   Warm Up Small Block -then- 15 Jumping Squats 25 Mountain Climbers 15 Jumping Squats 25 Mountain Climbers 1:00 Squat Hold   Strength 15 minutes to complete: Back

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Training for Saturday, June 27th

West Side Comp @ 7:30AM Jason’s 36th Birthday WOD!! Buy In: 136 Double Unders -then- 3 Rounds for Time: 3 Rope Climbs 3 Bar Muscle Ups 3 Power Cleans (185/135)

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Training for Friday, June 26th

Group Circle   Warm Up   Strength 15 ┬áminutes to find 1RM Clean and Jerk   Workout of the Day “DT” 5 Rounds for Time: 12 Deadlift (155/105) 9 Hang

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Training for Thursday, June 25th

CFWS   Group Circle   Warm Up   Strength 20 minutes to make up 1RM Snatch or 4s x 2r HEAVY Snatch Balance from the rack. Feet in squat stance,

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Training for Wednesday, June 24th

Group Circle   Warm Up   Strength 20 minutes to complete Snatch 1 RM. Minimize misses to 3-5 attempts.   Workout of the Day “Elizabeth” 21-15-9 Cleans (any style) 135/95

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Training for Tuesday, June 23rd

CFWS   Group Circle   Warm Up   Strength 15 minutes to either max up 3 Max Efforts at Strict Dead Hang Pull Ups or accumulate 5 minutes of L

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Training for Monday, June 22nd

Group Circle   Warm Up Run Big Block -then- 2 Rounds: 10 scap pulls 10 V ups 10 Iron Cross 10 Scorpions   Strength 15 minutes to do 3 attempts

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Training for Saturday, June 20th “ERIN’s 34th Birthday WODs”

West Side Comp @ 7:30am Death to the Birthday WOD 34 Double Unders -then- 34 Deadlift (135/95) 34 KB Swing (2/1.5) 34 Push Ups 34 Hang Power Clean and Jerks

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Training for Friday, June 19th

Group Circle   Warm Up 3 Rounds for Quality – let’s get the shoulders awake and ready! 10 Passthroughs with the Dowel 10 OHS with Dowel 10 Behind the Neck

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