WOD 1.10.2026

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A. For Rounds and Reps 5 x 3:00 AMRAP / 1:00 Rest Between Rounds 2 50 Ft. Shuttle Run 2 Lateral Burpee-over-Barbell 2 Hang Squat Snatch 52/34 - Shuttle run is 25 ft out and back - Continue adding +2 reps each round to each…

WOD 1.9.2026

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A. For Rounds and Reps CF Games Open 13.4 AMRAP 7:00 3 Clean & Jerks 61/43 3 Toes-to-bars 6 Clean & Jerks 6 Toes-to-bars 9 Clean & Jerks 9 Toes-to-bars Continue adding +3 reps each round to each movement…

WOD 1.8.2026

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A. For Time Buy-In: 400M DB/KB Farmer Carry 50/35# or 1.5/1P -Then- 40 Lunge-Lunge-Squat 34/25 40 Ring Rows 30 Push Ups 400M Run 30 Lunge-Lunge-Squat 30 Ring Rows 25 Push Ups 300M Run 20 Lunge-Lunge-Squat 20 Ring Rows 20…

WOD 1.7.2026

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A. For Time "Christine" 3 Rounds 500M Row 12 Deadlifts (Bodyweight) 21 Box Jumps 20" - 15:00 Time Cap - Compare To December 15, 2024 B. For Load E2MOM x 12:00 Deadlift 5-5-3-3-2-1  

WOD 1.6.2026

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A. Interval Training Every 4:00 for 16:00 25/20 Calorie Any Machine 60 Double Unders 10 Front Squats 70/47 - Each Round For Time, Score Is Slowest Round B. For Load On A 12:00 Clock, Establish A... 3RM Front Sq…

WOD 1.5.2026

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A. For Time 400m Run 16 Burpee Chest to Bar Pull Ups 400m Run 12 Burpee Chest to Bar Pull Ups 400m Run 8 Burpee Chest to Bar Pull Ups 400m Run 4 Burpee Chest to Bar Pull Ups 15:00 Time Cap B. For Load E2MOM x 12…

WOD 1.4.2026

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A. For Time 15-12-9-6-3 Reps Of... Back Squat 84/56 5-4-3-2-1 Reps Of... Rope Climb – Use racks for the back squats if you are able. B. For Load 5 Rounds Close Grip Bench Press 10-10-10-10-10  

WOD 1.3.2026

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A. For Time 21 Ring Dip 42 Sit-up 50 Double Under 15 Ring Dip 30 Sit-up 50 Double Under 9 Ring Dip 18 Sit-up 50 Double Under B. Skill Finisher 5 Rounds Handstand Walk 50 Ft.

WOD 1.2.2026

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A. For Time 5 Rounds 400M Run 500/400M Row B. Core Finisher 3 Rounds :30 Single-arm Ring Plank Hold, Right Arm :30 Single-arm Ring Plank Hold, Single Arm :30 L-sit Hold  

WOD 1.1.2026

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HAPPY NEW YEAR! GYM WILL BE CLOSED TODAY