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Archive for September, 2015

Wednesday 9.30.2015

Every minute on the minute for 10 minutes BURNER Toes-to-Bar, 10 reps Double Unders, 15 reps FITNESS Toes-to-bar, 10 reps Double Unders, 20 reps RX Toes-to-Bar, 10 reps Double unders, 30 reps Post reps to comments.

Tuesday 9.29.2015

Jennifer Complete as many rounds as possible in 26 minutes of: 10 pull-ups 15 kettlebell swings, 1.5 pood 20 box jumps, 24-inch box Post rounds completed to comments. Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle

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Monday 9.28.2015

3 rounds BURNER 135#/95# Front Squat, 9 reps Inverted Push-ups 24″ box, 18 reps FITNESS 155#/105# Front Squat, 9 reps Handstand Push-ups, 18 reps RX 205#/135# Front Squat, 9 reps Strict Handstand Push-up, 18 reps Post time to comments.

Sunday 9.27.2015

Rest Day Happy Anniversary to My Everything! I love you Lindsay

Saturday CFDF COMMUNITY OPEN HOUSE 9.26.2015

COMMUNITY DAY ALL ARE WELCOME TO VISIT CFDF FOR FREE (Medical history and waiver are required of all persons attending) SCHEDULE OF EVENTS 9am-10am “NUTRITION FOR THE PURSUIT OF EXCELLENCE” – Greg Glassman Zone diet vs. USDA GUIDELINES 10am-11am “MOBILITY WITH COACH HOLLY” 11am-12pm WOD 1 – The Team Relay

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Friday 9.25.2015

Kutschbach 7 rounds for time of: 11 back squats, 185 lb. 10 jerks, 135 lb. Post time to comments. U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007, in Bagram, Afghanistan, from injuries sustained when his vehicle was hit by a rocket-propelled grenade and small-arms

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Thursday 9.24.2015

For time BURNER 30 Pull-ups 1 mile Run 30 Pull-ups FITNESS 20 Chest-to-bar Pull ups 1 mile Run 20 Chest-to-bar Pull-ups RX 10 Bar Muscle-ups 1 Mile Run 10 Bar Muscle-ups  

Wednesday 9.23.2015

BURNER Double Under 100 reps Clean 20 reps, 115/75 Floor L-sit Hold 3 minutes FITNESS Double Under 200 reps Clean 20 reps, 155/105 L-Sit Hold 2 minutes RX Double Under 300 reps Clean 30 reps, 205/135 L-Sit Hold 3 minutes Partition the reps and minutes however you would like. Post

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Tuesday 9.22.2015

For time BURNER 50 Burpee Plate Jump Over, 45# plate 100 Elevated Push-ups (bar on rig) 50 Burpee Plate Jump Over, 45# plate INTERMEDIATE 50 Burpee Box Jumps, 20″ 100 Modified Push-ups 50 Burpee Box Jumps, 20″ RX 50 Burpee Box Jump Over, 24/20 100 Ring Push-ups 50 Burpee Box

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Monday 9.21.2015

Hang Squat Snatch 1-1-1-1-1-1-1 post load.¬†Congrats to CFDF RED AND CFDF BLACK for competing this weekend.   The best part about competition is being with your family.  

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