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Archive for December, 2015

Tuesday 12.22.2015

“Fran” 21-15-9 Thruster 95/65 Pull ups Post time to comments.

Monday 12.21.2015

“The Newmann” 3 Muscle Ups 34 Box Jumps 24″, 20″ 21 Deadlifts 225#, 135# 12 Push Press 115#, 75# 2 Muscle Ups 34 Box Jumps 21 Deadlifts 12 Push Press 1 Muscle Up Post time to comments.

Sunday 12.20.2015

Rest Day Closed

CFDF HOLIDAY PARTY Saturday 12.19.2015

CFDF HOLIDAY PARTY ITINERARY FOR 12-19-2015 Open 2pm – 9pm

November 2015 Athlete of the Month

Mr. Matt Miller is our November athlete of the month. Matt is always pushing people to do their best every day at the box and he is always willing to lend an extra hand. The guy has super improved since day 1 and we look forward to to seeing is

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Friday 12.18.2015

Every 2 minutes on the 2 minutes until you can no longer complete the work 1 the first minute, 2 the second minute, 3 the third and so on… BURNER Walking Lunge (both legs for 1 rep) Banded Bar Muscle-Up FITNESS Walking Lunge (both legs for 1 rep) Bar Muscle-Up

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Thursday 12.17.2015

Overhead Walking Lunge 5-5-5-5-5-5-5 Post load to comments.

Wednesday 12.16.2015

21-15-9-6-3 BURNER Wall Ball Shot 14lbs/10lbs 9ft/8ft Burpee-to-bar FITNESS Wall Ball Shot 20lbs/14lbs 10ft/9ft Burpee-to-bar RX Wall Ball Shot 30lbs/20lbs 10ft/9ft Burpee-to-bar Post time to comments.

Tuesday 12.15.2015

3 rounds for time BURNER Run 200m Alt. Single Leg Squat 7 reps Push Jerk 7 reps, 115/75 FITNESS Run 200m Alt. Single Leg Squat 7 reps, 25/15 Push Jerk 7 reps, 135/95 RX Run 200m Alt. Single Leg Squat 7 reps, 35/25 Push Jerk 7 reps, 185/125 Post time

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Monday 12.14.2015

T.U.P. 15-12-9-6-3 reps for time of: 135-lb. power cleans Pull-ups 135-lb. front squats Pull-ups Post time to comments. U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013, in Landstuhl, Germany, from injuries caused by an improvised-explosive device on April 27, 2013, in Arian, Afghanistan.

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