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WOD

WOD

Training for Monday, February 23rd

Group Circle Warm Up 3 Rounds 10 Goblet Squats (lightest – medium weight) 30 Double Unders/60 Singles Strength Front Squat 8 x 1 GO HEAVY!!!!! Workout of the Day 14

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Training for Saturday, February 21st

Just a reminder…..MOBILITY taught by Coach Karlie after the 10am WOD! Stay and get flexy! CFWS Group Circle Warm Up 3 set of: 1:00 minute Plank Hold 1:00 minute Rest

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Training for Friday, February 20th

CFWS Group Circle Warm Up 500m Row/ 3 mins on Assault Bike -then- Line Drills and warm up for Deads Strength Deadlift 4 * 4 Workout of the Day 4

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Training for Thursday, February 19th

CFWS Group Circle Warm Up 100m Farmers Carry 50 Jumping Jacks 200m Farmers Carry 25 Lunges 100m Farmers Carry 50 Jumping Jacks Strength Back squat 3 x 8 (increase weight

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Training for Wednesday, February 18th

Group Circle annnnnnnnnnnnd guess who is coaching tomorrow morning at 6am and 7am…Yup, Coach Karlie will be the early bird getting the worm!! Warm Up 3 Rounds For Quality (10

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Training for Tuesday, February 17th

Group Circle Warm Up The DAVE!!! Strength 6 x 2 Front squat (work up in weight each set) Workout of the Day 15, 14, 13, 12, etc….3, 2, 1 Thrusters

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Training for Monday, February 16th

JUST A REMINDER…..The gym will be open for normal hours!!! Group Circle Warm Up Strength Muscle up transition work (false grip pull ups, transition drills, etc) Workout of the Day

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Training for Sweetheart Saturday, February 14th

Group Circle Warm Up Love from Coach Mitch Love of the Day Grab your sweetheart aka gym partner, and complete the Sweetheart Chipper: 120 Pull Ups 120 Plate Ground to

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Training for Thursday, February 12th

CFWS Group Circle Warm Up Tabata OH Squats with PVC pipe Hollow Hang from Pull Up Bar Skill Quick talk about the Clean & Jerk Strength For 8 minutes (EMOM)

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Training for Wednesday, February 11th – It’s a BENCHMARK!!!!

Group Circle Warm Up Strength 20 minutes to complete Bench Press 5 * 5 (increase weight each working set) Workout of the Day “Diane” 21-15-9 Deadlifts (225/155) HSPU Cool Down

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