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WOD AMRAP in 10 Minutes: Front rack lunges 135/95, Bar facing burpees. Reps start at 3 and go up by 3 each round. Attention: Congratulations to Coach Kris and Cam with the addition of Charlotte Marie! She is 7 pounds 12 ounces and mom and baby are doing great! We are getting some good numbers … Read more

WOD Pick Your Workout! 3 Rounds for time: 10 Snatches 135/95, 10 Bar muscle-ups. Or 3 Rounds for time: 10 Thrusters 155/105, 10 Burpee box jumps 30/24, Or 3 Rounds for time: 10 Clean and jerks 155/105, 10 Muscle-ups. Attention:  Preston will be teaching the Squat at the 8 a.m. Powerlifting Class! Come to it … Read more

WOD GFF 5 Rounds for time: 21 Air squats, 15/12 Calorie row, 12 Dumbbell snatches 50/35. 14 Minute time cap. Attention:  If you are signed up for one of the two 8 person regular Ragnar teams – we are collecting the race entry fee which is $150 per person at this time.  If you signed … Read more

 3 Rounds for time: 100 Double -Unders, 30 GHD sit-ups, 30 Burpees. 12 Minute cap. Attention: After review of the Pumpkin Contestants on Facebook and totaling the votes up received today – the winner of the Free New Hoodie was Pumpkin No. 1 – which was the Greene family Pumpkin – so congrats to Gwyn … Read more

WOD Find 10 Rep Max Back Squat, Find 10 Rep Max Deadlift. Athletes will have 12 minutes to find each 10 rep max. Attention:  We will be doing a “Bring a Friend” Wod next Thursday! Also, if you want to do the Thanksgiving Row get your name on the Board! Look at the CF Helo … Read more

WOD For time: 400 Meter run, 30 Wall balls 20/14, 30 Box jumps 24/20, 400 Meter run, 21 Kettlebell swings 53/35, 12 Pull-ups, 400 Meter run, 21 Kettlebell swings 53/35, 12 Pull-ups, 400 Meter run, 30 Wall balls 20/14, 30 Box jumps 24/20. Attention:  Happy Halloween!! No 6:30 p.m. Wod and no Olympic Lifting Class … Read more

WOD For time: 15-12-9, Calories on the Bike, Clean & Jerk 95/65, Into 15-12-9, Calories on the Rower, Power snatch 95/65. Attention:  On Halloween there will be no 6:30 pm Wod and no 7:30 p.m. Olympic Lifting Class! For those of you that carved a pumpkin – send Alecio a picture of it in the … Read more

WOD AMRAP in 30 Minutes: 400 Meter run, 3 Rounds of Cindy, 500 Meter row. Cindy: 5 pull-ups, 10 Push-ups, 15 Air squats. Attention: Halloween wod and pumpkin carving – come and bring a pumpkin! There will be prizes! Preston will be coaching the bench press at 8:00 a.m. 

WOD 4 Rounds for time: 21 Deadlifts 135/95, 15 Box jump overs 24/20, 9 Push jerks 135/95. Attention: Halloween Costume Wod and Pumpkin Carving on Saturday! Come have some fun:) 

WOD 20 Minutes Teams of 2: Partner 1 rows for max calories, Partner 2 holds two kettlebells farmer carry style. Partners can switch when they want. Attention: Costume Wod Saturday and then pumpkin carving to follow – bring your own pumpkin and your best carving tools – the winner will get a new hoodie!