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Members are going down this year!


Members are going down this year!


3 year anniversary coming up!

Wednesday 9/8/15

3×5 clean pull+tall clean+front squat

EMOM 10 min:
Power clean+Hang power clean+front squat
*If technique allows try to add each min. Otherwise pick a heavy weight and stay with that for all 10
For time:
10 Muscle ups
50 Wallballs (20/14)
8 Muscle ups
40 Wallballs
6 Muscle ups
30 Wallballs
4 Muscle ups
20 Wallballs
2 Muscle ups
10 Wallballs

CFD 3rd anniversary party is going to be  Saturday October 17th at 11am. Score is coaches 1 and members 1, this one is for the lead! CLICK HERE FOR THE INFO

Monk breaks science by running on water for 125 metes, kinda

From the vault 

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