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Wednesday – 9/16/15

By ryanparker September 15, 2015 WOD No Comments

5 Rounds: 5-10-15-20-25 Thrusters (95/65), 1 Rope Climb, 200m Run.  

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Monday – 9/14/15

By ryanparker September 13, 2015 WOD No Comments

1. EMOM for 8 minutes: 3 Snatches @ ~70%, 3 Overheight Box Jumps. 2. 3 attempts for max, unbroken Double Unders. 3. 50 calories on the Assault Bike for time.

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Saturday – 9/13/15

By ryanparker September 12, 2015 WOD No Comments

8am & 10am AMRAP in 20:00 20 Cal Row, 20 Double Unders, 20 Deadlifts (135/95), 20 Weighted Step-ups.

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Friday – 9/11/15

By ryanparker September 10, 2015 WOD No Comments

1. Push Press, 5RM or 5×5. 2. 3 Rounds: 400m Run, 10 Cleans (135/95).

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Thursday – 9/10/15

By ryanparker September 9, 2015 WOD No Comments

Options: 1. Make up M/T/W. 2. Strength & Weightlifting. 3. Open Gym.

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Wednesday – 9/9/15

By ryanparker September 8, 2015 WOD No Comments

EMOM for 30:00: Even: 5 C2B, 7 Push-ups, 9 Squats. Odd: 10 Burpees. Continue the EMOM for as long as possible. If you can no longer finish a round in…

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Monday – 9/7/15

By ryanparker September 6, 2015 WOD No Comments

The gym is closed. Please join us this Labor Day, Monday, September 7th for a hike and picnic at Hood Mountain Regional Park.  We’ll meet at the Pythian Rd entrance…

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Saturday – 9/5/14

By ryanparker September 4, 2015 WOD No Comments

New Saturday schedule today! 8am & 10am: 1. Skill Progressions: Handstands and Muscle-Ups 2. “14.4” AMRAP in 14:00: 60 Calorie Row, 50 T2B (sub sit-ups), 40 Wallballs, 30 Cleans, 20…

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Labor Day Hike/Picnic

By ryanparker September 4, 2015 blog 1 Comment

CFNG Members and Friends! Please join us this Labor Day, Monday, September 7th for a hike and picnic at Hood Mountain Regional Park.  We’ll meet at the Pythian Rd entrance…

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Friday – 9/4/15

By ryanparker September 3, 2015 WOD No Comments

* Reminder: there will be no class on Monday – there will however, be a hike/picnic/adventure. I expect you all to be there. Details here. Partner WOD: with one person…

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Recent Posts

  • Sunday – 4/22/18
  • Saturday – 4/21/18
  • Friday – 4/20/18
  • Thursday – 4/19/18
  • Wednesday – 4/18/18

Recent Comments

  • jp on Happy Third Anniversary and the Group Training Model
  • Jp on Mobility and Martinis – an evening of getting loose
  • JP on Holiday Party/Powerlift Total
  • JP on Labor Day Hike/Picnic
  • JP on 2015 CrossFit Open Wrap-up

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