WOD

Wednesday 10/26/16

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“Voorhees”
For Time:
2000m Row

Tuesday 10/25/16

ghostface

“Ghostface”
3 rounds, each for time:
300ft Sled Pull 90/60
15 thrusters 115/80

Monday 10/24/16

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“Krueger”
3 rounds for time:
10 Deadlift 185/125
15 Box Jumps 24/20
10 Dumbbell Push Press 40/30
30 Double Unders

Sunday 10/23/16

Open Gym 2 – 5

Halloween Spooktacular 2016 – Saturday Oct 22nd

Get ready!! Saturday Oct 22nd we will be hosting our 2nd annual members only Halloween partner competition. Teams must be 1 male and 1 female athlete. Scale and RX will compete together and anyone can win. Sign up on the whiteboard. Costumes must be legit. There will be cash prizes for 1st, 2nd, 3rd and costume contest winner.

cfns-halloween-small

Friday 10/21/16

“Basic Instinct”
For time: (20 min cap)
15 jerks
45 pull-ups
12 jerks
36 pull-ups
9 jerks
27 pull-ups

Thursday 10/20/16

“Cruel Intentions”
15 Min Amrap
250m Row
25 Push up

Wednesday 10/19/16

“Fight Club”
3 rounds, 1 min per station, of:
Two Hand Dumbbell Ground To Overhead, 40/30
Burpee
Kettlebell Swing (Russian), 2/1.5
Shuttle Run, 24ft
Rest 1 min

Tuesday 10/18/16

“Cliffhanger”
5 rounds for time:
30 wall ball 20/14, 10ft
5 hang squat snatches, pick load
Rest 2 minutes

Monday 10/17/16

Power Clean: 1RM

then

10 emom
2 power clean (AHAP)
Double Under

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