Saturday October 10, 2020

CFD_10year_anniversary 41
10th Anniversary party memories with Travis

AMRAP 17:00 Minutes
200m Run/500m Bike ERG
1 Power Snatch #155/#105
200m Run/500m Bike ERG
10 Toes-Bar/GHD Situps/AbMat Situps
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Box Brief: 
Every Wednesday, starting on Wednesday Oct 14, 2020- Power Yoga with Elly at 7:00pm- Sign up through Zen Planner

Friday October 9, 2020

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Erica

With a running clock,
0:00-10:00 Minutes: 30 Squat Clean and Jerks #135/#95
10:00- 20:00 Minutes: 20 Squat Clean and Jerks #185/#125
20:00-30:00 Minutes: 10 Squat Clean and Jerks #225/#155
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Box Brief: 
Every Wednesday, starting on Wednesday Oct 14, 2020- Power Yoga with Elly at 7:00pm- Sign up through Zen Planner

Tuesday October 6, 2020

CFD_10year_anniversary 14110 year Anniversary Party 

WOD
40:00 Minutes for Quality

250m Row or 500m BikeERG
10 Double KB Swings

8 Double KB Cleans

6 Double KB Front Rack Alternating Reverse Lunges

4 Double KB Thrusters
10 GHD Situps

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Box Brief: 
Every Wednesday, starting on Wednesday Oct 14, 2020- Power Yoga with Elly at 7:00pm- Sign up through Zen Planner

Saturday October 3, 2020


Ken
October Athlete of the Month
Huge shout out to Ken a regular 0530 member who is always positive, welcoming and ready to get at it.
Shout out from Coach Seth:
“I have had the pleasure of coaching Ken at the 0530 class since he joined in January. Since then Ken has become a consistent member of our 0530 class and always arrives 10-15 minutes early to the gym, ready to work hard. Ken is always open to coaching advice and eager to improve his skills”

For Time:
1 Mile Run
50 Burpees to target
100/70 cal bike
50 Burpees over paralettes 
1600m Row
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Box Brief: 
Every Wednesday, starting on Wednesday Oct 14, 2020- Power Yoga with Elly at 7:00pm- Sign up through Zen Planner

Friday October 2, 2020

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Juli

WOD
From 0:00-18:00 Minutes

27-21-15-9: Thrusters #95/#65
4-3-2-1: Rope Climbs
From 18:00-36:00 Minutes
15-9-6-3: Thrusters #115/#80
3-2-1-1: Rope Climbs
From 36:00-
9-6-3: Thrusters #135/#95
3-2-1: Rope Climbs
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Box Brief: 
Every Wednesday, starting on Wednesday Oct 14, 2020- Power Yoga with Elly at 7:00pm- Sign up through Zen Planner