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Friday 2-27-15

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REMINDER: Potluck Open WOD 15.1 @ 10am this Saturday, bring your favorite dish!

A. 3x1min Handstand Holds

B. For Time
5 Rounds
400m Run
20 Overhead Walking Lunges 45/25
50 Double Unders

C. Core/Mobility


Thursday 2-26-15

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Open WOD Potluck this Saturday @ 10am. Even if you aren’t going to do the WOD, bring your favorite dish and come hang out with the CFNB Fam!

A. Not For Time
Accumulate:
2000m Row
200m Farmer Carry
4min Battle Rope
120m Sandbag Carry

B. Core/Mobility


Wednesday 2-25-15

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REMINDER: Open Workout Potluck Saturday @ 10am. Make sure to sign up for the Crossfit Open this week to track your score!

A. Back Squats 4@50%, 4@55%, 3@60%, 3@65%, 2@70%
(Work on speed during sets)

B. Open WOD 14.5
For Time, 12min Time Cap
21-18-15-12-9-6-3
Thrusters 95/65
Bar Facing Burpess

C. TABATA Toes 2 Bar


Tuesday 2-24-15

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REMINDER: Open Workout Potluck Saturday @ 10am. Make sure to sign up for the Crossfit Open this week to track your score!

A. Muscle-ups 3×5 or
3×5 Strict Pull-ups
3×5 Ring Dips

B. For Time 19min Time Cap
2 Rounds
800m Run
12 Overhead Squats 95/65
24 Hang Power Cleans 95/65
35 Double Unders

C. Core/Mobility


Monday 2-23-15

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Reminder: Open Workout Potluck Saturday @ 10am. Make sure to sign up for the Crossfit Open this week to track your score!

A. Bench Press
5, 5, 3, 3, 2

B. Team of 2
10min Time Cap
20 Deadlifts 205/155 (TX Cardio 255/165)
20 Lateral Burpees Over Bar
30 Deadlifts 185/135 (TX Cardio 225/155)
30 Lateral Burpees Over Bar
40 Deadlifts 165/115 (TX Cardio 185/125)
40 Lateral Burpees Over Bar

C. Core/Mobility


Saturday 2-21-15

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HEAT TIMES ARE UP!  Details on our blog. Come cheer on our 2 teams at the Winter Shakedown this Saturday at Crossfit Tustin!

A. Push Press
5@60%, 5@65%, 3@70%, 3@70%, 2@75%

B. For Time
4 Rounds
50 Double Unders
20 Wall Balls 20/14
10 Toes 2 Bar

C. Weighted Planks 3x1min


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Lean & Mean in 2015
Sunday, Jan 18
Thanksgiving Schedule
Monday, Nov 24
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