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Training for Monday, April 27th

Group Circle Warm Up 3 Rounds 200m Run 15 Wall Squats (facing the wall, arms overhead) 40 sec Plank Hold   Strength 15 minutes to complete Back Squat 5 x5

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Training for Saturday. April 25th

Hellfire   “The Seven”   CFWS Group Circle   Warm Up   Workout of the Day “Molly’s 27th Birthday WOD and she was born in 1988” 27 minute OTM Even Minute:

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Training for Saturday, April 18th

Hellfire @ 7:30am It’s Field Day!! Sleds, Pushes, Pulls and Things!   CFWS   Group Circle   Warm Up   Workout of the Day Complete as many rounds in 6

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Training for Thursday, April 16th

CFWS   Group Circle   Warm Up   Strength Clean & Jerk 8 min EMOM perform 1-2 reps at a heavy-ish/challenging weight   Workout of the Day 5 Rounds for

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Training for Wednesday, April 15th

Group Circle   Warm Up 5 quick rounds 10 air squats 10 sit ups 30 ft of quick high knees 3 inch worms with push up   Strength 15 minutes

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Training for Tuesday, April 14th

CFWS   Warm Up   Strength 15 minutes to complete Turkish Get Ups – 5 set of 2 reps per each side using a KB or DB. Try to work

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Training for Monday, April 13th

Group Circle   Warm Up 3 Rounds: 10 Wallballs 15 Flutter Kicks 100m Run   Strength 15 minutes to complete Front Squat: 4 x 10 (Make them heavy!)   Workout of

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Training for Saturday, April 11th

Owen’s 28th Birthday who was kindly born in 1987!!! Buy In 400m Run then complete the following: 87 Hang Power Cleans (45/35) 28 Burpees 87 Lunge Steps 28 Burpees 87 Back

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Training for Friday, April 10th

  CFWS   Group Circle   Warm Up 3 Rounds to Just Move: 15 Air Squats 20 Scorpions (10 each side) 25 Jumping Jacks 30 feet of High Knees —–>

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Training for Thursday, April 9th

CFWS Group Circle Warm Up   Strength Snatch!!! 8 min EMOM complete 2 Snatches   Workout of the Day 15 min AMRAP 200m Run 12 Burpee Pull Ups 12 OH

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