Upcoming Events
WOD Tuesday, 30 September (September 29, 2014 7:40 pm)
WOD Monday, 29 September (September 28, 2014 7:00 pm)
This Week @ CFLO2… (September 28, 2014 6:09 pm)
Partner WOD Saturday, 27 September (September 26, 2014 7:53 pm)
WOD Friday, 26 September (September 25, 2014 7:00 pm)

WOD Category

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WOD Tuesday, 30 September

Sep 29, 2014
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Question of the Day: What is your favorite magazine? Warmup: Run 200m Run 200m Backwards 2 Sets: 10 Step Lunges 10 Hip Extensions 10 Spiderman Push Ups   WOD: 5 Rounds @ 85-90%: Row 400m 10 Jumping Pull Ups 15 Push Ups 20 Weighted Step Lunges (53/35) 25 AbMat Sit-Ups Rest 3 Min   Post results to comments

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WOD Monday, 29 September

Sep 28, 2014
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Question of the Day: What is the weirdest thing you have ever eaten? Warmup: 3 Min Hip Mobility 10m Duck Walk 10m Duck Walk Backwards 20 Air Squats 20 Monkey Claps 10 Air Squats 10 Monkey Claps   WOD: Back Squat 3RM 8 Min AMRAP: 3 HSPU 7 V Ups 20 Double Unders   Post results to comments

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Partner WOD Saturday, 27 September

Sep 26, 2014
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Question of the Day: Coach’s Choice Warmup: Coach’s Choice   Partner WOD: 3 Rounds**: 50 Calories on Rower 40 Wall Ball Shots 30 Sumo DL High Pull @ 65/95 20 Burpees ** Movements must be completed in a different order each round.   Break up work anyway you would like. Only one partner works at a time.

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WOD Friday, 26 September

Sep 25, 2014
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Question of the Day: At what age did you first start actually working out or lifting weights? Warmup: 3 Min Hip and Ankle Mobility 2 Sets: 10 Empty Bar Good Mornings 15 Air Squats 20 Double Unders   WOD: Back Squat 3 reps @ 30X1 x 4 2 Rounds: Row 500m Run 400m Row 300m Run 200m Row 100m Run

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WOD Thursday, 25 September

Sep 24, 2014
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Question of the Day: What is your favorite magazine? Warmup: Run 50m Run 50m Backwards 10 Burpee Broad Jumps 10 Light Plate Ground to Overhead   WOD: 10 Rounds: 10 Plate Ground to Overhead Run 50m 10 Burpees Run 50m   Post results to comments

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WOD Wednesday, 24 September

Sep 23, 2014
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Question of the Day: Where is your favorite clothing store to shop at? Warmup: Run 400m 10 Inch Worm Push Ups 10 KB Swings (Russian) 10 Box Step Ups   WOD: Bench Press 3-3-3-3 25-15-10: Hands Release Push Ups KB Swings Box Jumps   Post results to comments

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WOD Tuesday, 23 September

Sep 22, 2014
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Question of the Day: What is your favorite kind of dog? Warmup: 3 Min Shoulder Mobility Row 2 Min 10 Burpee Broad Jumps 10 Kipping Swings 10 (5L/5R) Single Arm KB/DB Power Snatch (Light)   WOD: Muscle Up Progression (20 Min) 13 Min AMRAP: 3 CTB Pull Ups 6 Single Arm KB/DB Power Snatch (3L/3R) Run 200m   Post results

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WOD Monday, 22 September

Sep 21, 2014
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Question of the Day: What did you do over the weekend? Warmup: 2 Sets: 10 Air Squats 10 RDL w/ Empty Bar 10 Knees to Elbows   WOD: EMOM 7 Min: 3 Deadlift @ 65-75% 1RM 4 Rounds For Time: 25 AbMat Situps 15 Back Squats @ 135 10 Deadlift @ 135   Post results to comments

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This Week @ CFLO2…

Sep 21, 2014
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Announcements: – No Announcements. Have a great week!   WODs for the Week: Monday: Start the week with some Deadlift strength work followed by rounds of AbMat Situps, Deadlifts and Back Squats. Tuesday: We will start class with by working on the Strict Muscle Up Progression and then follow it with an AMRAP of Running, Single Arm DB/KB Snatch and

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Partner WOD Saturday, 20 September

Sep 19, 2014
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Warmup: Coach’s Choice   Partner WOD: 5 Rounds: Run 400m 21 KB Swings 12 Pull Ups + Row 1500m Breakup work however you want. Only one person works at a time. Have fun!