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Archive for July, 2015

Saturday 7.11.2015

Mobility 10am-11am Open Gym 11am-2pm OPEN FORUM DINNER 5:30pm – 8:00pm

Friday 7.10.2015

PK 5 rounds for time of: 225-lb. back squats, 10 reps 275-lb. deadlifts, 10 reps 400-meter sprint Rest 2 minutes Post time to comments. U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013. The 28-year-old was assigned to 1st Battalion, 3rd Special Forces Group (Airborne), in

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Thursday 7.9.2015

Complete as many rounds and reps as possible in 14 minutes of: BURNER Plate Jumps 30 reps, 8 in. (45lb. plates x 2) Sit-ups 30 reps KB swings 30 reps, 35#/18# FITNESS Double Unders 30 reps Abmat Sit-ups 30 reps KB Swings 30 reps, 53#/35# RX Double Unders 30 reps

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Wednesday 7.8.2015

Complete the following for time 50-40-30-20-10 BURNER Row for Cals Wall Ball Shot 14#/10#, 9ft/8ft FITNESS Row for Cals Wall Ball Shot 20#/14#, 9ft/8ft RX Row for Cals Wall Ball Shot 20#/14#, 10ft/9ft Post time to comments.

Tuesday 7.7.2015

“Overhead Squat” 1-1-1-1-1-1-1 Post max load to comments.

Monday 7.6.2015

Marco 3 rounds for time of: 21 pull-ups 15 handstand push-ups 9 thrusters, 135 lb. Post time to comments. U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the

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Sunday 7.5.2015

Rest Day Closed

Saturday 7.4.2015

Happy 4th of July Closed for Holiday Weekend Rest Day

Friday 7.3.2015

Closed for Holiday weekend “Forrest” Three rounds for time of: 20 L-pull-ups 30 Toes to bar 40 Burpees Run 800 meters Graham Holmberg 32:15, Kim Malz 32:44. U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October

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Thursday 7.2.2015

CFDF IS CLOSED FOR THE HOLIDAY WEEKEND! HAPPY BIRTHDAY COACH HOLLY! Capoot For time: 100 push-ups Run 800 meters 75 push-ups Run 1,200 meters 50 push-ups Run 1,600 meters 25 push-ups Run 2,000 meters Post time to comments. Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17,

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