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MR. + MRS. JONES

IT IS FINALLY HERE!

VARSITY IS GETTING MARRIED..

THIS WEEKEND IS GOING TO BE FACEBOOK WORTHY.

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PROMISE TO POST SOME FAVORITE PICS, LIKE THIS ONE OF THE BRIDE + GROOM.

18-05-2012

FRIDAY’S WOD: MAY 18th, 2012

WOD: TBA

+ COACH BRETT @ 6:00AM

+ COACH HAWK @ 9:00AM

ONLY 6:00AM + 9:00AM CLASS, ALL OTHER CLASSES ARE CANCELLED DUE TO AN AMAZING WEDDING.

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TEAM RUDGE IS OUT FOR THE WEEKEND.

{VARSITY IS GETTING MARRIED SATURDAY, MAY 19th}

CHRIS JONES + LAUREN HENRY

+ WE LOVE YOU TOO

+ CONGRATULATIONS FROM YOUR C-FLO FAMLY

GORGEOUS BRIDE

PRETTY GROOM

17-05-2012

THURSDAY’S WOD: MAY 17th, 2012

STRENGTH:  AXEL BAR DEADLIFTS 5-3-3-3-3

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CONDITIONING:

3 ROUNDS FOR TIME,

50 DOUBLE UNDERS

14 THRUSTERS

7 MUSCLE-UPS -OR- 14 PULL-UPS

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COOL DOWN: FOAM ROLL

QUADS + IT BANDS

16-05-2012

WEDNESDAY’S WOD: MAY 16th, 2012

WARMP UP: 2 ROUNDS W/PARTNER

10 MEDBALL PUSH-UPS

10 MEDBALL SIT-UPS

10 MEDBALL SQUATS

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CONDITIONING: TABATA TEAMS

[8 ROUNDS, 4 MINUTE OF WORK]

+ BENCH PRESS

+ RING ROW

+ STRICT SIT-UPS

THEN….

4 MINUTES MAX ROPE CLIMB

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COOL DOWN: STRETCH CHEST WITH LACROSSE BALL

15-05-2012

TUESDAY’S WOD: MAY 15th, 2012

SNATCH PRACTICE

CONGRATULATIONS

MR. + MRS. HENRY (Jones)

ARE GETTING MARRIED SATURDAY MAY 19th.

WE LOVE YOU

CAN NOT WAIT FOR YOUR BIG DAY!

GETTING THE “GUNS” READY FOR NEXT WEEKEND!

14-05-2012

MONDAY’S WOD: MAY 14th, 2012

BACK SQUAT 5×5

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3 ROUNDS FOR TIME,

20/20 ONE ARM KETTLE BELL SWINGS

10 BURPEES W/PLATE

400 METER RUN

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12-05-2012

SATURDAY’S WOD: MAY 12th, 2012

LET’S PLAY HORSE!


11-05-2012

FRIDAY’S WOD: MAY 11th, 2012

WARM UP: RUN 1K

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CONDITIONING: “FILTHY FIFTY”

BOX JUMPS

JUMPING PULL-UPS

KETTLE BELL SWINGS

WALKING LUNGES

KNEE TO ELBOWS

PUSH PRESS

BACK EXTENTIONS

WALL BALL SHOTS

BURPEES

DOUBLE UNDERS

{50 REPS OF EACH EXERCISE}

IT’S “GET SOME” FRIDAY AT CFLO!


10-05-2012

THURSDAY’S WOD: MAY 10th, 2012

WARM UP: 3 ROUNDS,

5 BOX JUMPS

10 FLUTTER KICKS 4 COUNT

15 BAND GOOD MORNINGS

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EMOM 10 MINUTES,

2 HANG POWER CLEANS

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“DIANE”

21-15-9

HSPU

DEADLIFT {225/155}

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