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Archive for August, 2014

Monday 9.1.2014

CLOSED FOR HOLIDAY   3 Rounds of Swim 50m 50 Burpees 50 Jumping Jacks Post time to comments.

Sunday 8.31.2014

Rest Day Closed

Saturday 8.30.2014

Open Gym On Ramp from 10am to 12pm

Friday 8.29.2014

Complete as many rounds and reps as possible in 10 minutes: 5 strict handstand push-ups 7 front squats, 115#/95# 9 burpees Post rounds to comments.

CFDF Closed on Labor Day – Swim WOD TBA

Just a quick heads up. CFDF will be CLOSED on LABOR DAY. A WOD will be posted for you to complete. Hope you have a swimming pool

Thursday 8.28.2014

3 rounds 21 American Kettlebell swings 35# 800m Run with Kettlebell 35# Post time.

Wednesday 8.27.2014

Overhead Press 5-5-5 Push Press 3-3-3 Push Jerk 1-1-1 Post max load.

Tuesday 8.26.2014

5 rounds for time of: 20 Squats 30 Double Unders Post time to comments.

Monday 8.25.2014

Hero WOD Kevin 3 rounds for time of: 185-lb. deadlifts, 32 reps 32 hanging hip touches, alternating arms 800-meter running farmer carry, 15-lb. dumbbells Post time to comments.   Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, of Arcata, California, assigned to an East Coast-based Naval Special Warfare unit

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Sunday 8.24.2014

Rest Day   Closed Welcome New CFDF family!  

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