ed

Strength Day:
Back squat:
1-1-1-1-1

Press:
1-1-1-1-1

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*It is CFM’s 5 year Anniversary, and it’s the NYC Marathon!  Let’s party on Sunday.
Food.  Beer.  Bring friends and family.  We’ll tap the keg after the 10am WOD.*

alicia

WOD:
400m Run
20 L-sit pull-ups
400m Run
30 Ring Dips
400m Run
40 Toes to bar
400m Run
50 Wallballs

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*It is CFM’s 5 year Anniversary, and it’s the NYC Marathon!  Let’s party on Sunday.
Food.  Beer.  Bring friends and family.  We’ll tap the keg after the 10am WOD.*

eroc and darc

WOD:
“Fran”

21-15-9 reps for time of:
Thrusters, 95/65
Pull-ups

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*CFM 5 Year Anniversary/NYC Marathon Party!!  This Sunday.  
Bring your friends and family.  Beer.  Food.  Fun*

lisa

WOD:
Against a 13 minute clock:
Row 2000m,
Then in the remaining time establish a 1-rep max Push Press

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*Lest ye forget:  Marathon/5 Year Anniversary Party Sunday Nov 2.  
Food, fun, beer.  Friends and family welcome.*

halloween

Strength:
Weighted pull-ups
3-3-3-3-3

Conditioning:
3 rounds for time of:
400m Run
25 KB Swings, 32/24

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*Another Throwdown in the Books!!  
After heavy consultation with IBM’s Big Data Team, and several iterations of a proprietary scoring algorithm run through DOD secure level mainframes, the Scoring Committee has given the 2014 Halloween Throwdown Crown to…The Red Sex Panthers! *
Your prize is a pat on the back from ELove.  Please collect at the Trop.

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