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A BUNNNNNCH of people are going to start the Whole 30 nutrition challenge on Sept 1st!  There will be a short meet-up on the 1st at 5:30pm to go over some specifics and meet everyone involved.  This would be a great way to meet some people if you’re new to CFW, get a good kick start to the end of summer and obviously dial some nutrition in.  Sept 1st, 5:30pm BE THERE!!

Everyone starts at a different station
Accumulate as many reps as possible in 30 seconds of work at each station.

16 Minute AMRAP (30sec working/30 seconds rest/rotate)

Station 1 – Rowing (CAL)
Station 2 – KB Clean and Jerk (53,44) alt arms
Station 3 – DUs
Station 4 – Front Squats (135,95)

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Today:

Press: 1 rm

then

death by 3/4 body weight hang power clean

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Today:

5 rounds

run 1 lap

10 power snatches

10 Push press

broth bars are the same weight

 

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Today:

Deadlift 3RM

Then

3 rounds

30 wall balls

20 box jumps

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Today:

jerk work for 20 minutes

then

AMRAP in 12

15 OHS (95,65)

10 KB swings

8 burpees

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Monday, August 24

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Fun times on Saturday, playing cornhole with you all.  Congrats to Nick B. and Jason C. on their cornhole championship.

Back Squat 3RM

Then

4 rounds:

10 pullups

10 thrusters

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Today:

partner barbara

5 rounds

20 pull-ups

30 push ups

40 sit ups

50 squats

*ome person works one rest

**run to track between rounds

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Cornhole

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Cornhole will be this Saturday following the morning classes.  if you’re interested in playing just come and we’ll get you into a bracket.  A partner is recommended.  We’ll go over the rules and get going ASAP.  Side bets and heckling are encouraged.  If you’d like to bring something to share that is encouraged as well.  The grill will be going, Jason has already purchased some dogs and the fixins as well..  BYOB if you’re drinking.  See you then!!

Today:

20 mins snatch work

then

4 rounds

5 snatches (155,105)

10 burpees

 

 

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Today:

front squat 5rm

then

3 rounds

row 250m

8 thrusters (135,95)

rst 1 min between rounds

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Push Press

3RM

Then

21, 15 and 9

Power Cleans (135, 95)

Front Rack Box Step ups (135, 95) on a 20″ box for everyone

Push Jerk (135, 95)

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