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CFML Weekly 9/25/23
From Overhead Squats to Fighter Jets: A Week of Sweat, Laughs, and Fitness Feats at CFML! • Dynamic Duo Dominates • Bodywork Sleuth • Is exercise a mere check box? • Wayne, get ready for the grand finale!
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Sunday, 9/24/23
6 SETS* AMRAP x 3 MINUTES 100m Run 8 Box Jump Overs 6 Burpees -Rest 1:30 b/t Sets-
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Saturday, 9/23/23
“UNBEARABLE” FOR TIME 6 Unbroken Bear Complexes 40/30 Cal Bike 5 Unbroken Bear Complexes 30/25 Cal Bike 4 Unbroken Bear Complexes 20/15 Cal Bike 3 Unbroken Bear Complexes 10/8 Cal Bike
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Friday, 9/22/23
3 ROUNDS FOR TIME 20 DB Floor Press 25 Sit-Ups* 20 Pull-Ups -Into- 2 ROUNDS FOR TIME 20 DB Floor Press 25 Sit-Ups* 15 Chest to Bar Pull-Ups -Into- 1 ROUND FOR TIME 20 DB Floor Press 25 Sit-Ups* 10 Bar Muscle-Ups
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Thursday, 9/21/23
“Anti Gravity” EMOM x 12 MINUTES* MIN 1+2 – AMRAP of…25 Double Unders** + 15 Russian KB Swings + 10 KB Goblet Alt. Lunges MIN 3 – :50 Plank Hold -Rest 1:00 Between EMOMS- EMOM x 12 MINUTES* MIN 1+2 – AMRAP of…25 Double Unders** + 20 Slam Balls + 15 Slam Ball Squats*** MIN […]
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Wednesday, 9/20/23
ON A 5:00 RUNNING CLOCK…*Max Cal Row -Rest 1:00- AMRAP x 5 MINUTES2-4-6-and so on…Push Press Toes to Bar -Rest 1:00- ON A 5:00 RUNNING CLOCK…Max Cal Row
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Tuesday, 9/19/23
AMRAP x 20 MINUTES 20 Wall Ball 15 Up-Downs 15 Box Jumps
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CFML Weekly 9/18/23
CROSSFIT COUTURE: WHEN GAINS MEET GLAM! Get Ready to flex in ‘black on black’ and ‘green on green’. Pre-orders end Friday 9/23, 5p.
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Monday, 9/18/23
5 SETS Cardio Choice* 6 Deadlifts -Rest 1:00 b/t each Set- *Cardio Choice Options: 18/14 Cal Row 15/12 Cal Bike 15/12 Cal Ski
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Sunday, 9/17/23
AMRAP x 15 MINUTES 20/15 Cal Row 15 Sit-Ups 10 Front Squats (70% of 3-Rep) 5 Burpees
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Saturday, 9/16/23
Teams of 2 AMRAP x 18 MINUTES 4 DB Hang Power Clean & Jerk 4 Box Jump Overs 2 Ring Muscle-Ups
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Friday, 9/15/23
“Bradford Street” 60/50 Cal Bike 50 Back Rack Alt. Lunges 5 Rope Climbs 50/40 Cal Bike 40 Back Rack Alt. Lunges 4 Rope Climbs 40/30 Cal Bike 30 Back Rack Alt. Lunges 3 Rope Climbs
