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.
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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
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
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
TUESDAY’S WOD: MAY 15th, 2012
SNATCH PRACTICE
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!
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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SATURDAY’S WOD: MAY 12th, 2012
LET’S PLAY HORSE!
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!
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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