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Saturday 140418

Regular Hours Today

Team WOD:

As many reps as possible in 20mins of:

Advanced:

Max rep Wallball

Notes: Every time, before each member attempts their air squat, the entire team must do the Burpee Broad Box Jump relay 24/20″ 

Intermediate:

Max rep Dumbbell front squat

Notes: Every time, before each member attempts their air squat, front squat, the entire team must do the Burpee Broad Box Jump relay 20/12″

Baseline:

Max rep air squat

Notes: Every time, before each member attempts their air squat, the entire team must do 100 ft burpee broad jump

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Friday 140418

Holiday hours today:
10:30-11:30
11:30-12:30
4:30-5:30
5:30-6:30

Advanced:

1)  Weighted Strict Pull-up 3 x 5 reps

2) “Elizabeth”

21-15-9 reps for time of:

Clean 135/95#

Ring dip

Intermediate:

1)  Strict Pull-up 3 x 3-5 reps

2) 21-15-9 reps for time of:

Front Squat 135/95#

Ring push-up

Baseline:

1)  Ring row 3 x 5-10 reps

2) 21-15-9 reps for time of:

Goblet squat

Push-up

Notes: There are no box supported dips today, try your best to get on those rings for dips or push-ups, if not use a push-up today.

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Thursday 140417

As many rounds as possible in 20mins of:

Advanced:

18 Kettlebell swings 2/1.5

15 toes to bar

12 burpee shuttle sprint 32 ft

Intermediate:

18 Kettlebell swings 1.5/1 pood

15 Medball V-ups

8 burpee shuttle sprint 32 ft

Baseline:

18 Dumbbell Press

15 Sit-ups

6 burpee shuttle sprint 32 ft

Pre-orders for T’s and Hoodies start today: Offering Men’s T’s and Hoodies and Women’s T’s and Hoodies. Women’s hoodies will be pink and Women’s T’s are blue. Hope to have a women’s example design soon. would like to get the order in soon. $25 per T and $50 per Hoodie.

CFOSHAWA-MOCKUPV2 CFOSHAWA-MOCKUPHOODY

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