Upcoming Events
WOD Thursday, 18 September (September 17, 2014 7:00 pm)
WOD Wednesday, 17 September (September 16, 2014 7:00 pm)
WOD Tuesday, 16 September (September 15, 2014 7:00 pm)
WOD Monday, 15 September (September 14, 2014 6:07 pm)
This Week @ CFLO2… (September 14, 2014 5:47 pm)

WOD Category


WOD Thursday, 18 September

Sep 17, 2014
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Question of the Day: What is your favorite song to workout to? Warmup: Run 400m 2 Sets: 5 Box Step Ups 5 Empty Bar Push Press 5 Med Ball Cleans 5 Burpees WOD: 100m Sandbag Carry 50 Sandbag Box Step Ups 100m Sandbag Carry 40 Sandbag Push Press 100m Sandbag Carry 30 Toes to Sandbag 100m Sandbag Carry 20 Sandbag


WOD Wednesday, 17 September

Sep 16, 2014
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Question of the Day: What is your drink of choice from Starbucks? Warmup: 3 Min Hip Mobility 3 Sets: 5 Forward/Back Bends 5 Empty Bar RDL 10 Monkey Claps   WOD: Deadlift 2 Reps Every 30 Seconds for 4 Min @ 60-70% 1RM 5 Rounds @ 85-90%: 11 Box Jumps 9 Hang Power Snatch @ 55/85 11 Grasshoppers (2 Count)

Gun Show-M

WOD Tuesday, 16 September

Sep 15, 2014
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Question of the Day: If you could have any job in the world, what would it be? Warmup: Row 2 Min @ 50% 2 Sets: 20 Double Unders 5 Inch Worm Push Ups 10 Kipping Swings   WOD: 5 Min AMRAP: Row 500m AMRAP Double Unders w/ Remaining time Rest 5 Min 5 Min AMRAP: Row 500m AMRAP Pull Ups


WOD Monday, 15 September

Sep 14, 2014
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Viewpoints: Don’t believe industry-paid ‘experts’ on soda and diabetes By Robert Lustig and Michael Goran Special to The Bee Published: Wednesday, Jul. 23, 2014 – 12:00 am Last Modified: Wednesday, Jul. 23, 2014 – 9:03 am Upton Sinclair once said, “It is difficult to get a man to understand something when his salary depends on his not understanding it.” That’s


Partner WOD Saturday, 13 September

Sep 12, 2014
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Question of the Day: Coach’s Choice Warmup: Coach’s Choice   Partner WOD: 100 Alternating Burpees 100 AbMat Situps (Must switch every 25) 100 Wall Ball Shots (Must switch every 10) 100 Alternating Box Jumps Row 2500m (Must switch every 250m)   One partner works at a time. Switch when specified. Have fun!


WOD Friday, 12 September

Sep 11, 2014
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Question of the Day: What do you have planned for the weekend? Warmup: 2 Sets: 10 Good Mornings (1st set w/ PVC, 2nd w/ Empty Bar) 10 Step Lunges w/ PVC/Bar on Back 10 Deadlift w/ PVC/Empty Bar   WOD: 3RM Deadlift 22-16-10: Steps Lunge w/ Bar OH (step out and back) Pull Ups Barbell Rollouts   Post results to


WOD Thursday, September 11th

Sep 10, 2014
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Question of the Day: What does this day mean to you? Warmup: Coach will explain the movements and workout and then you will have 15 min to practice the movements and find weights to use.   WOD: “Helton” 3 Rounds for Time: Run 800m 30 DB Squat Cleans 30 Burpees   Post results to comments

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WOD Wednesday, 10 September

Sep 09, 2014
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Question of the Day: What is the best hike you have ever done? Warmup: 10 Inch Worm Push Ups 10 Russian KB Swings 5 Clapping Push Ups 5 KB Swings   WOD: Find Bench Press 3RM 30-20-10 of: Double Unders KB Swings Complete 5 Rope climbs or 12 Rope Get Ups at any point throughout the workout.   Post results

Killer Whales in AK

WOD Tuesday, 9 September

Sep 08, 2014
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Question of the Day: What is your least favorite movement in CrossFit? Warmup: Run 200m Run 200m Backwards 2 Sets: 10 Kipping Swings 20 Double Unders 10 Hang to Overhead w/ Empty Bar WOD: 3 Rounds: Row 1000m 15 Ground to Overhead @ 75/115 20 Toes to Bar Post results to comments


WOD Monday, 8 September

Sep 07, 2014
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Question of the Day: What did you do over the weekend? Warmup: Row 2 Min @ 50-75% 10 Steps Walking Lunge w/ a Twist 10 Air Squats w/ 2 second pause at bottom 10 Steps Duck Walk 10 Steps Duck Walk Backwards WOD: Find a Back Squat 3RM Rest as required Row 2K for Time Post results to comments