Upcoming Events
WOD Wednesday, 22 October (October 21, 2014 8:12 pm)
WOD Tuesday, 21 October (October 20, 2014 7:00 pm)
WOD Monday, 20 October (October 19, 2014 7:00 pm)
This Week @ CFLO2… (October 19, 2014 4:26 pm)
Partner WOD Saturday, 18 October (October 17, 2014 7:00 pm)

WOD Category

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WOD Wednesday, 22 October

Oct 21, 2014
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Question of the Day: What is your dream car? Warmup: 2 Sets: 10 PVC Pass Throughs 20 Double Unders 30 Jumping Jacks Burgener Warmup   WOD: Power Snatch 3-3-3-3 @ 85-88% 1RM 3 Rounds for time of: 40 AbMat Situps 5 Clean and Jerk @ 135/205   Post results to comments

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WOD Tuesday, 21 October

Oct 20, 2014
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Question of the Day: What was the first job you had? Warmup: Row 500m @ 50-75% 10 Inch Worm Push Ups 20 Double Unders 20 Air Squats   WOD: 6 Rounds of: 1 min Rowing for Cals 1 min Burpees 1 min Double Unders 1 min Rest Post results to comments

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WOD Monday, 20 October

Oct 19, 2014
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Question of the Day: If you could have any job in the world, what would you do? Warmup: 10 Kipping Swings 5 Pull Ups 2 Sets (After Weighted Pull Ups): 5 Med Ball DL 5 Med Ball DL Shrug 5 Med Ball Front Squats 5 Shrug and Pull Unders 5 Med Ball Clean   WOD: Weighted Pull Ups 3-3-3-3 3

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Partner WOD Saturday, 18 October

Oct 17, 2014
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Question of the Day: Coach’s Choice Warmup: Coach’s Choice   Partner WOD: P1:Row 300m P2: Push Up Plank hold Switch P1: Row 350m P2: Leg Lift Hold (Legs 6″ off ground) Switch P1: Row 400m P2: AMRAP Air Squats Switch P1: Row 450m P2: AMRAP KB Swings (35/55) Switch P1: Row 500m P2: Rest Switch   Goal is to get

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WOD Friday, 17 October

Oct 16, 2014
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Question of the Day: If you could be any animal, which one would you be? Warmup: 25 Double Unders 2 Sets: 10 PVC Front Squats 50 Flutter Kicks (L+R=2) 10 Push Ups   WOD: Front Squat 3-3-3-3 @ 80-85% 1RM 3 Rounds for time of: Row 15 calories 10 Burpee Rower Jumps 3 Sets: 20 Dead Bugs (Pause momentarily at

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WOD Thursday, 16 October

Oct 15, 2014
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Question of the Day: What was your favorite TV show growing up? Warmup: Row 500m @ 50-75% 40 Monkey Claps 3 Sets: 4 Empty Bar Front Squats 4 Empty Bar Push Press 4 Empty Bar Thrusters   WOD: 5 Rounds for time of: 400-meter run 15 Thrusters @ 65/95   Post results to comments

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WOD Wednesday, 15 October

Oct 14, 2014
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Congratulations Scott and Kara on the birth of their daughter, Emerson Marvel Tittle. 6Lbs 11 Oz and both her and Kara are doing great! We are so excited to be uncles and let the spoiling begin!!   Question of the Day: If you could live anywhere in the world, where would you live? Warmup: Run 400m 2 Sets: 10 Med Ball

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WOD Tuesday, 14 October

Oct 13, 2014
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Question of the Day: What is your favorite viral YouTube clip? Warmup: 4 Min rolling out back 4 Min Band Shoulder Mobility 2 Sets: 8 RDLs w/ Empty Bar 8 Kipping Swings 20 Jumping Jacks   WOD: 21-15-9 reps for time of: Deadlifts @ 145/225 Pull-ups Closer: Tabata AbMat Situps   Post results to comments

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WOD Monday, 13 October

Oct 12, 2014
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Question of the Day: What is your favorite post workout meal/supplement? Warmup: 2 Sets: 10 PVC Pass Throughs 10 Kipping Swings 10 Power Snatch w/ PVC (2nd set w/ Empty Bar)   WOD: EMOM 6 Min: 3 Weighted Pull Ups   Randy 75 Power Snatch @ 45/75   Post results to comments

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Partner WOD Saturday, 11 October

Oct 10, 2014
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Warmup: Coach’s Choice Partner WOD: P1: Row 20 Cals P2: 20 Back Squats @ 95/135 P1: 20 Burpees P2: Row 15 Cals P1: 15 Back Squats P2: 15 Burpees P1: Row 10 Cals P2: 10 Back Squats P1: 10 Burpees P2: Row 10 Cals P1: 10 Back Squats P2: 10 Burpees P1: Row 15 Cals P2: 15 Back Squats P1: