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Here we come 2012 !    Open Gym @ 5 pm

Happy New Years ! “Ida” 1 mile run Then 3 rounds: 10 burpees 10 Push Press 135/95 25 push ups 25 powercleans 135/95 50 double unders 50 sit ups After 3 rounds are completed end with a 1 mile run [...]

Skill Work: Atlas Stones/ Rope Climbs " Fran " :) 21 - 15 - 9 Thrusters (95, 65) Pull Ups

  Dumbbell Floor Press : 5,5,3,3,2,2,1 3 rounds for time. 400m Run 20 Wall Balls 20#/14# 10 Pull Ups  

Deadlift : 5X3 ” Faceplant “ Max Reps in: 5 Minute Row (Calories) 4 Minutes of Squat Cleans (135, 95) 3 Minutes of Handstand Push Ups 2 Minutes of Box Jumps (24, 20) 1 Minute of [...]

  Press: 5X1 ( go for PR)    “Car Bomb” 21 – 15 – 9 Chest To Bar Pull Ups Box Jumps (30/24)  

Front Squats: 5X3 ” Crown ” 3 Rounds For Time: 20 Power Cleans (135, 95) 40 Abmat Sit Ups Immediately After The Three Rounds… 500 Meter Row Score: Time it takes to complete all [...]

Hope everyone has a great day !

No Classes tomorrow the 25th! Merry Christmas everyone.        

Christmas social tomorrow night at Bull & Buddha @7  for all CFMH members ! NO 6:30 Class tonight Hero “Jack“ Max Rounds in 20 Min 115 pound Push press, 10 reps 10 KB Swings, 1.5 [...]