Upcoming Events
WOD Tuesday, 2 September (September 1, 2014 7:00 pm)
This Week @ CFLO2… (September 1, 2014 12:05 am)
Labor Day WOD Monday, 1 September (August 31, 2014 8:40 pm)
Partner WOD Saturday, 30 August (August 30, 2014 12:48 am)
WOD Friday, 29 August (August 28, 2014 7:00 pm)

WOD Category

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WOD Tuesday, 2 September

Sep 01, 2014
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Question of the Day: What is your favorite board game? Warmup: Run 200m Run 200m Backwards 3 Sets (First 2 w/ PVC and last w/ Empty Bar): 5 Front Squats 5 Push Press (Feet Squat Width) 5 Thrusters 5 Pull Ups   WOD: 3 Rounds: 15 Thrusters (65/95) 15 Pull Ups Run 800m   Post results to comments

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Labor Day WOD Monday, 1 September

Aug 31, 2014
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Reminder there will only be group classes at 9AM and 1030AM!! Question of the Day: What did you do over your Labor Day weekend? Warmup: Coach’s Choice   WOD: “ADAMBROWN” Two rounds for time of: 295 pound Deadlift, 24 reps 24 Box jumps, 24 inch box 24 Wallball shots, 20 pound ball 195 pound Bench press, 24 reps 24 Box

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Partner WOD Saturday, 30 August

Aug 30, 2014
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Question of the Day: Coach’s Choice Warmup: Coach’s Choice   Partner WOD: 22 Min AMRAP: P1: Run 400m P2: 5 Box Jumps 10 Burpees 15 AbMat Situps Partner 1 runs 400m while Partner 2 does 5 box jumps, 10 burps and 15 abmat sit-ups. Once both partners complete their round and run, P1 then does a round of 5, 10

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WOD Friday, 29 August

Aug 28, 2014
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Question of the Day: What was the last movie you saw in the theatre? Warmup: Run 200m 2 Sets: 8 Inch Worms 8 Med Ball Front Squats 8 V Ups   WOD: 30 Toes to Bar 30 Hands Release Push Ups 30 Wall Ball Shots Run 600m 20 Toes to Bar 20 Hands Release Push Ups 20 Wall Ball Shots

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WOD Thursday, 28 August

Aug 27, 2014
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Congratulations to Joe Welk on joining the CFLO2 Coaching Staff! Question of the Day: What is your favorite workout song? Warmup: 3 Min Shoulder Mobility 2 Sets: 5 Pull Ups 10 Jump Switch Lunges Burgener Warmup   WOD: Power Snatch 2-2-2-2 3 Rounds: Run 400m 30 Step Lunges 15 Pull Ups   Post results to comments

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WOD Wednesday, 27 August

Aug 26, 2014
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Question of the Day: What is your favorite color and why? Warmup: Run 200m Run 200m Backwards Quad Wall Stretch – 1 min per leg 50 Singles Jump Rope 10 Steps Walking lunge with 5 second Samson Stretch hold at bottom   WOD: Row 500m for Time Rest 8 Min While Completing 100 Double Unders Row 500m For Time Rest

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WOD Tuesday, 26 August

Aug 25, 2014
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Question of the Day: What is the longest flight you have ever been on? Warmup: 3 Min Front Rack Mobility 2 Sets: 10 Bandy Side Steps 5 Dead Hang Pull Ups 10 10 PVC Front Squats   WOD: Front Squat 1 1/4. 4-4-4-4 7 Min AMRAP: 4 Squat Cleans @ 105/155 10 Jumping Pull Ups 20 Mountain Climbers   Post

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WOD Monday, 25 August

Aug 24, 2014
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Question of the Day: What did you do this past weekend? Warmup: Row 2 Min @ 50-75% 2 Sets: 12 Air Squats 20 Second Static Ring Hold 10 PVC Pass Throughs Burgener Warmup (Coach Lead) WOD: 20 Min AMRAP: 5 Hang Power Snatch (55/85) 7 Ring Dips 9 Air Squats Row 250m Post results to comments

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Partner WOD Saturday, 23 August

Aug 22, 2014
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Question of the Day: Coach’s Choice Warmup: Coach’s Choice   Partner WOD: 30 Deadlift (165/275) Run 400m 30 KB Swings (35/55) Run 400m 30 OHS (75/115) Run 400m 30 Burpees Run 400m 30 CTB Pull Ups Run 400m 30 Box Jumps (20/24) Run 400m 30 DB Squat Cleans (30/55) Run 400m One partner works at a time. Break up work

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WOD Friday, 22 August

Aug 21, 2014
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Question of the Day: What are your weekend plans? Warmup: 3 Min Calf/Ankle/Achilles Moblility 2 Sets: 10 Bandy Pull Aparts 12 Second Handstand Hold 10 Empty Bar Deadlift   WOD: 5 min to find max unbroken double unders Every 3 Min for 10 Sets: 3 HSPU 4 Deadlift @ 95/135 5 Box Jumps (Step Down) Run 200m   Post results