December, 2011Archive for

Sunday the 1st of January, 2012

NO CLASSES TODAY. HAPPY NEW YEAR!
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Saturday the 31st of December, 2011

9am Class Only 5 Rounds for time of: 400 meter run 15 burpees SCORES NUTRITION CHALLENGE IS ALMOST HERE-GET IN!
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Friday the 30th of December, 2011

Deadlift 5-3-1+ (75/85/95% of training max) Rest and Recover "Nasty Girls" 3 rounds for time of: 50 Squats 7 Muscle-ups 10 Hang Power Cleans (135, 95) SCORES NUTRITION CHALLENGE IS ALMOST HERE-GET IN!
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Thursday the 29th of December, 2011

Three rounds for time of: Row 1000 meters Run 800 meters Lucas Zepeda 20:55, Tyler Hinz 21:40, Dave Leys 21:44, Kevin Montoya 22:53. SCORES
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Wednesday the 28th of December, 2011

Squat 5-3-1+ (75/85/95% of Training max) 3 rounds for time 100' walking overhead lunge (45/25) 20 box jump burpees 30 double unders SCORES The nutrition challenge is coming! Are you in?
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Tuesday the 27th of December, 2011

Power cleans 3-3-3-3-3 rest and recover 500m farmer's walk (70/53) Perform 3 burpees for every drop at the end of the carry SCORES
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Monday the 26th of December, 2011

Press 5-3-1+ (75/85/95% of Training Max) Perform set of half max reps of strict pullups after each pressing set Rest and Recover 1000m run 100 push-ups 50 kb swings (70/53) SCORES
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Sunday the 25th of December, 2011

Merry Christmas! No classes today
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Saturday the 24th of December, 2011

9:00am class only today!  
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Friday the 23rd of December, 2011

7 minute ladder Power snatch (95/63) Overhead squat SCORES Rest as needed Deadlift 3-3-3 (70-80-90%) Supplement (Not for time) 50 good mornings or GHD hip extensions Holiday Hours:  Sat, Dec 24th - 9 am only. All members welcome. Sun, Dec 25th - CF305 closed.  All 305 members welcome at CFA1A 11:am   Sat, Dec 31 - 9 am only.  Sun, Jan 1 - closed  
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