March 2, 2012

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3 rounds for time of: 50 Double-unders 75 Squats *** Ok, here it is…. The deal is done, CFNS will be moving to a new building, it will be 5000 sq ft, with child care !!!! But more importantly I want to thank EVERYONE !!! This “thing” would never be possible without each of you […]

February 22, 2012

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5 rds for time: 15 Kb swings (2/1.5 pood) 10 Wall ball (20/14) 5 HSPU *** Due to the large number of people doing the Opens (THIS IS A GREAT THING !!) Thursday, 7 pm class will ONLY be for them. Sorry for the inconveience (more…)

February 16, 2012

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STRENGTH: 5-3-3-1-1-1 Thrusters MET-CON: AMRAP in 15 mins: 5 Squat Cleans (155/115) 10 HSPU 15 Hand release push ups *** We will be closed all day Friday due to an emergency trip that I have to take this weekend, SORRY for the short notice !!! GJ will coach Saturday’s class. *** (more…)