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4th of July Hours – Leggings Wod!

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Hey everyone! Our abbreviated schedule for the 4th of July will include one class, and open gym time. 9:00am - 10:00am WOD Leggings are encouraged for this wod, and the wod...is a surprise - it is a super fun benchmark wod...but it is a surprise...okay I'll give you a hint...it was done within the date rage of March 2013 - May 2013. thats the range you have to look through. If you want to sift through wods in our old blog. 10:00am - 12:00pm OPEN GYM That is all... and don't forget, its leggings day. So wear your best leggings and get after it je8l2b-i  

Thursday 7.3.14

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The CFFB Trainer Course Seminar! I hope everyone had a great time - We will be getting a bunch of pictures in soon, so make sure you find us on facebook and friend request us so that we can post pictures of you! A. Modified Thacker Warm Up for Clean

3-5 Reps Barbell Squat Stretch + Muscle Clean

3-5 Reps Barbell Squat Stretch + Power Clean

3-5 Reps Barbell Squat Stretch + Power Clean + Front Squat

3-5 Reps Barbell Squat Stretch + Clean

B.

20-25 Minutes to establish Front Squat 1RM

C.

8 Min AMRAP

3 Power Cleans 185/125

6 Pull Ups (can be kipped)

Rest 3 minutes

3 Min Max Plyo Push Ups

Thursday, 07.03.14

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Crossfit Football Coaches Seminar participants paying up for some chin reaches, with group "I'm a Star Burpees." Don't reach your chin!

10 Things No One Tells You About Being a Female Strength Athlete

Amateur

Squat 3×5 (add 5 lbs to last workout) Bench 3×5 (add 2.5 lbs to last workout)

Collegiate

Front Squat 5, 5, 5 Bench Press 5×3 @ 90% of 3 RM

Conditioning

Complete 12, 9, 6 reps of: 75/50 lbs DB Thrusters Pull Ups (can kip if you'd like)

Bring a Friend Day Wednesday! 7.2.14

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Twinsies! A. 3 Rounds 30-45 Second Deadbugs 30-45 Second Pillars 45-60 Second Spiderman See-Saw Walks + Athletic Burpee (1 On each side + Athletic Burpee at end) B. For Time 1k Row 15 Wall Balls 20/14 25 Russian Swings 70/55 35 Goblet Squats 70/55 25 Russian Swings 70/55 15 Wall Balls 20/14 *12 Minute cap   and now, for John Oliver on Dr. Oz <iframe width="560" height="315" src="//www.youtube.com/embed/WA0wKeokWUU" frameborder="0" allowfullscreen></iframe>