MEMORIAL DAY MURPH 2013
Posted on 19. May, 2013 by Amie.
Mark your calendar for Monday, May 27th, CF7 annual MURPH Memorial Day WOD!
THERE WILL BE TWO CLASSES ONLY ON MONDAY – 9am and 9:45 am.
This year, we are raising money to support The Lone Survivor Foundation! The Lone Survivor Foundation is here to help America’s Wounded Warriors and their families adjust to the effects of their experiences and help them transition into what may be looked at as their ‘new normal’ – providing an understanding and acceptance of who they are as a person, a family, and a community.
Our goal is $1,000. You can donate here, and every bit helps! Please help us support this worthy cause!
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Friday WOD, May 17, 2013
Posted on 16. May, 2013 by Amie.
Warm up:
2 rounds of:
200m Row
5 Burpees
5 Pull-ups
10 Kettlebell Swings
10 Kettlebell Death March
150m Run
WOD:
4 rounds of:
Max Pull-ups
Max Push ups
400m Run
Rest 2 minutes
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Thursday WOD, May 16, 2013
Posted on 15. May, 2013 by Amie.
Warm up:
2 rounds of:
200m Row
5 Burpees
5 Pull-ups
10 Kettlebell Swings
10 Kettlebell Death March
150m Run
Strength:
7×1 2-position Snatch (hang and from 1″ off the ground)
WOD:
Back Squat 10-8-6-4-2-2-2
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Have you checked out a TRX class yet? Click here for more information on TRX at CF7.
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Death Valley: Time Lapse
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Wednesday WOD, May 15, 2013
Posted on 14. May, 2013 by Amie.
Warm up:
2 rounds of:
200m Row
5 Burpees
5 Pull-ups
10 Kettlebell Swings
10 Kettlebell Death March
150m Run
WOD:
For time:
800m Run
30 Burpee Muscle Ups (Ring or Bar)*
800m Run
*Sub is Burpee Chest to Bar Pull-up
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CONGRATULATIONS to Gina C. and Cody Z, TCU Class of 2013!
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Mobility WOD site got a makeover! Spend some time today exploring all that is available from KStar!
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MOBILITY WEDNESDAY!
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Tuesday WOD, May 14, 2013
Posted on 13. May, 2013 by Amie.
Warm up:
2 rounds of:
200m Row
5 Burpees
5 Pull-ups
10 Kettlebell Swings
10 Kettlebell Death March
150m Run
Strength:
Work to a heavy Front Squat
WOD:
For 20 minutes, perform
Even minutes: 5 Thrusters (135 lb./95 lb.)
Odd minutes: 30 Double-unders
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Inov-8 FastLift shoe product review, Tabata Times
Chocolate almond bites, Fast Paleo
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