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Homeless help

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Please join us on Saturday, April 11th, as we do a CFW service project!

Our homeless neighbors obviously don’t have trash service and so their camps can get pretty bad. Before the summer comes and they begin to have problems with rats and other critters, we’d like to help clean up their camps. We’ve secured two dumpsters from the county and will be meeting up at 11am (again Saturday, 4/11) behind Bungalow Ale House (2840 Prince William Parkway).

Just show up, we’ll have bags and will show you where to go.

Any questions can be directed to Jenn Voss. Thanks in advance!

Today:

A) 4 x max effort chest to bar pull-ups 90 sec rest

B) 3 Rounds for time

12 Push press (115, 75)

12 Box Jumps

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Today:

4 Rounds

Row 500 max effort

5 heavy clean to thruster

Rest 90 seconds between rounds

 

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Today:

Back Squat 5×5 at 70% of last weeks 2Rm

Then

4 rounds

30 KB swings

20 Burpees

rest 1 minute between rounds

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Today:

5 Rounds

Run 1 lap

15 OHS (95,65)

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Game and Deload

Candy cane

Guys, the games are coming to a close as far as the open is concerned but, we’re going to so a 1 day event out on the track with some food and drinks during and afterward.  It’s going to be sunny and warm so come on out.  Our last open workout is going to be this Saturday so come out and support our athletes and have a good time!!

Also remember that this is a DELOAD week and should be taken as one for all that are wanting to get a good 1RM next week.  Get plenty of rest, eat plenty of carbs and hydrate this week as much as possible.

Today:

5 Rounds

12 Wall balls

12 Pull-ups

12 Box Jumps

 

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Quinn

10am skill:  Rope Climbs

11am:

3 Rounds

30 Wall balls

3 Rope climbs

15 Burpees

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Bring on the Handstand Push-ups!!

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8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern

M 185 lb.  F 125 lb

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OPEN WOD

Eric

COME TO THE BOX ON SATURDAY TO SUPPORT OUR COMPETITORS!!!!

Today:

3 rounds for time

50 squats

30 sit-ups

20 push-ups

50 Double Unders

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MIke

COME OUT TO CFW FOR OUR GAMES EVENT ON SATURDAY!!!!!!!

Today:

Power Clean 2Rm

Then

9 minute time cap

3 rounds

5 cleans (at about 70% of previous 2rm)

10 Knees to elbows

15 KB Swings

Max burpees in remaining time

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Lauren

Today:

Back Squat 5×2 at 90% of Monday

5 rounds

10 HSPU

10 Pull-ups

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