20142410 – NO EVENING CLASSES (MONSTER BASH INFO)

REMINDER no evening classes
Judges / Volunteer Meeting @ 5pm at the Box. 
Monster Bash is Saturday, Come support your CF Community, and watch some great competition!

Warm Up
50 Single Jump Ropes
10 Overhead Squats w/pvc
5 Knees to Elbows
x2

WOD
500 Meter Row
10 Push Press 95#/75# Masters 75#/65#
15 Wall Sit Ups
x3

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20142310

Warm Up
300 Meter Row
30 Sit Ups
20 Mountain Climbers
15 Push Ups

WOD
4 Rounds for Time
25 Air Squats
20 Slam Balls
15 Box Jump Overs
100 Meter Farmer Carry

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20142010

For those participating in the Monster Bash be smart about choosing how you WOD this week.

Warm Up
200 Meter Run
10 Push Ups
10 Kettle Bell Swings
30 Second Bar Hang

WOD
15 Minute AMRAP
5 Clean and Jerks 95#/75# Masters 75#/45#
5 Overhead Squats  
5 Burpee Pull Ups

For those participating in the monster bash be smart about choosing how you wod this week.

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20141710

Warm Up
Coaches Choice

WOD
20 Sit Ups
20 Good Mornings
20 Push Up
20 Pull Ups
20 Calorie Row
20 Double Unders
200 Meter Run
For Time
Bonus X2

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20141610

YOGA TONIGHT 7PM

REMINDER: WE ARE HAVING A HALLOWEEN PARTY AFTER MONSTER BASH ON THE 25TH. ALL ARE WELCOME TO COME AND HAVE FUN. IF YOU ARE PLANNING ON COMING AND CAN BRING A DESSERT, SALAD, OR CHIPS PLEASE SIGN UP ON THE DISPLAY CABINET AT THE BOX. ALSO BE SURE AND COME SUPPORT YOUR FAVORITE ATHLETES AT THE MONSTER BASH THAT DAY.

Warm Up
20 Wall Sit Ups
15 Knees to Elbows
10 Med Ball Cleans
10 Wood Choppers

WOD
400 Meter Run
20 Kettle Bells Swings 50#/35#
15 Wall Balls 20#/14#
10 Goblet Squats
5 Ring/Bar Dips
X4

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