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Save the Date: 2016 CFGC Throwdown - Saturday October 15th. Registration details will be released soon!

Monday September 26

September 26, 2016

AMRAP in 20 minutes: 2 Back Squats (80-85% 1RM) 2 Power Cleans (80-85% 1RM)

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Angie & Timmy

Sunday September 25

September 25, 2016

5 rounds for time: 1 Rope Climb 12 Toes to Bar 1 Rope Climb 12 DB Squat Cleans (50/35)

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Congrats to Heather for crushing her 2K Row time trial...got me amped!

Saturday September 24

September 24, 2016

3 rounds for time: Row 500 meters 15 Burpees to 6" target Run 400 meters 25 KB Swings (32kg/24kg)

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Claudine receiving some words of wisdom from Coach Carson...or is it the other way around?

Friday September 23

September 23, 2016

5-10-15-20-15-10-5 reps for time: Overhead Squats (115/75) Pullups

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Coach Shaun showing off the "goods" to the 9am

Thursday September 22

September 22, 2016

Every 5 minutes for 20 minutes (4 sets): 15 Deadlifts (225/155) 15 Box Jumps (24/20) Run 200 meters

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Is it Friday yet?

Wednesday September 21

September 21, 2016

3 sets: 300' KB Farmers Carry (32kg/24kg) 15 Strict HSPU immediately followed by 3 sets: 15 Strict Toes to Bar 15 Burpees immediately followed by 50 GHD Hip Extensions

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Alex W.

Tuesday September 20

September 20, 2016

Part 1 Hang Power Clean 3-3-3-2-2-2-1-1-1 Part 2 AMRAP in 7 minutes: 7 Hang Power Cleans (135/95) 21 Double Unders

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