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Saturday, September 9th

EMOM 30 – teams of 3 Minute 1: Calorie Row Minute 2: Chest-to-bar | pull Up | ring row Minute 3: Calorie Bike Minute 4: Hang Power Snatch 115/85 | 95/65 | 75/55 Minute 5: Rest Partners will start at… Read more »

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Wednesday, December 27th

Strength: Strict HSPU: One Max Set, then EMOM 5 of 40-50% of that number WOD note: Similar to 12/15, except strict this time around. Take a few minutes after everyone completes their max set before starting the short EMOM. Scaling… Read more »

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Sunday, November 26th

Hero WOD: Dork: 6RFT 60 DU 30 KBS 53/35 15 Burpees Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half… Read more »

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Sunday, October 15th

Hero WOD Coffland: Accumulate 6 minute hang hold from rig. Every drop, complete 800m run + 30 push ups.

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Wednesday, October 11th

Kipping HSPU, 3×10, rx+, rx, mrx and scaled options available. Every 4 mins for 12 mins: 400 m, Single Dumbbell Box Step Overs, and Wall Walks Every 4 mins for 12 mins do: Run, 400 m 12 Single Dumbbell Box… Read more »

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New Program Cycle Starts Tomorrow!

Good afternoon CFW! Coach Craig here wanting to provide an update on the next 12 week training cycle that kicks off tomorrow, May 30th. We’ll start with maxing out the three primary strength lifts we worked on last cycle (back… Read more »

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