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Sunday - ONLY GROUP CLASS at 10 am

No OLY lifting today

For Time: 21-18-15-12-9-6-3

Strict Chest to Bar
DL (135/95)
Back Squats (135/95)

WODS

OPEX intervals 7/4/15

w/u
500m row
Shoulder band work

3RNFT
1 strict MU
10 15# GHD back extensions @31×2
20 WL (emphasis on proper loading of left side) … 24 more words

WODs

OPEX Aerobic Test 7/3/15

10 RFT
500m row
15 burpees

36:02
Grossssss. Overheated but just kept moving.

WODs

Karen with a penalty

Karen with penalty
150 wall balls 20/14
You put the ball down you do 5 burpees.

WODS

Workout of the Day - 7/4/15

Nada – we are CLOSED! Have a safe and enjoyable 4th of July :)

WODs

7.4.2015


CFNC Freedom WOD!
A team workout honoring our awesome country will be held at 9 and 10am today. Come join us to celebrate America!

WODs