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Workout of the Day: Wednesday, 1.21.15

7th Year Anniversary Party Don’t forget to SAVE THE DATE for CFCC’s 7th Year Anniversary Party this Friday, January 23rd starting at 7:30pm! There will be lots of food, drinks and sharing memories from the last 6 years! New to rope climbs? Check out Gymnastics WOD’s Rope Climb Progression Pt 1, 2, 3, 4, 5. For […]

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Workout of the Day: Saturday, 10.11.14

COMPETITOR TEAM PRACTICE: SKILL TESTING:  2 Minutes Max Rope Climb Rest 60 seconds 2 Minutes Max Pistols (alternating) Rest 60 seconds 2 Minutes Max Double Unders STRENGTH:  EMOM x 15 minutes Hang Snatch + Snatch Below are some suggested loads per set (by %) for different individuals: Needs to work on skill: 50, 55, 60, 65, 65, […]

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Workout of the Day: Saturday, 11.30.13

It’s STRONGMAN SATURDAY! WORKOUT OF THE DAY: MOVEMENT PREP: 3 minutes to SMR, general warmup with Pauly B! Record was thinking that the warm-up should be this… CONDITIONING: In teams of 3, 3 rounds, each for time: 24 tire flips 6 rope climbs 180′ goblet walking lunges (2/1.5 pood) As prescribed, only one athlete works […]