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MONTHLY CHALLENGE

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Tuesday 2-21-17

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***REMINDER: Friday Night Lights @ 5:30pm this week to kick off the CF Open! If you haven't already, you can sign up HERE. Our normal 5 and 6pm class on the 24th will be canceled.***

A. Turkish Get-ups 3x6

B. 3 Rounds
400m Run
15 Box Jumps 24/20”
15 Wall Balls 20/14
15 Toes 2 Bar

C. Mobility


Monday 2-20-17

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***REMINDER: Friday Night Lights @ 5:30pm this week to kick off the CF Open! If you haven't already, you can sign up HERE. Our normal 5 and 6pm class on the 24th will be canceled.***

A. “Presidential Prowlers"
3 Rounds
20m Prowler Suicide 90/50
20 KB Swings 70/53
10 Bar Muscle-ups(sub 5 strict pull-up, 5 Ring Dips)
Rest as needed between rounds

B. 3x15 GHD Sit-ups
3x15 Hip Extension

C. Mobility


Saturday 2-18-17

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A. 20 Muscle-ups for time or
10min Muscle-up Skill

B. Open WOD 11.2
15min AMRAP
9 Deadlifts 155/100
12 Push-ups
15 Box Jumps 24/20"


Friday 2-17-17

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A. Barbell Rows 5x8

B. 3 Rounds
10 Ground to OH 135/95
50 Unbroken Double Unders(100 Singles)

C. Core/Mobility


Thursday 2-16-17

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A. 3x5 Man Makers

B. 4 Rounds
1min Walking Lunges
1min KB Swings
1min Sit-ups
1min Wall Balls 20/14
1min Rest


Wednesday 2-15-17

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A. Front Squat
2x5@65%
2x3@75%
2x2@85%
1x1@95%

B. WCW
“Jackie’
1000m Row
50 Thrusters 45#
30 Pull-ups

C. Core/Mobility


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