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Up Up and Away

Thursday December 7,2017 (Masha.) WOD: AMRAP In 10 minutes: Supermans Box Jumps Overhead Squats **rep count will start with 2 reps of each, then 4, then 6, etc… keep adding 2 reps to each [...]

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Speedy 100

Tuesday December 5, 2017 (Congrats on all of the Achievements accomplished in November. Holiday season is no excuse for CFJ!) Strength Session: Back Squat 3 sets x 5 unbroken reps @ 85% 1RM [...]

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Sweep and Mop

Monday December 4, 2017   WOD: 5 rounds x 2 minute intervals: Complete 10 Clean and Jerks **in any remaining time in the 2 minute interval complete as many bar facing burpees as possible. [...]

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Sweat Angel

Saturday December 2,2017   WOD: 100 Double under  buy in then… 3 rounds of: 21 calorie row 15 DB Snatch (medium weight, L+R=2) 9 Thrusters (medium weight) then… 100 double under [...]

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Nate

Thursday November 30, 2017 (Steve going strong on his deadlift last Saturday! This guy has had a HUGE transformation this past year.  Truly epic.)   WOD: “Nate” AMRAP in 20 [...]