1-6

Remember tonight is the CFO party! 6pm Bring a side dish, what you like to drink, and a $10 “rob your neighbor” gift! We’re excited to see everyone! Today’s WOD: In teams of 3 5 min amrap Partner 1: 20 kb swings Partner 2...

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1-3

Remember Saturday is our Box Party! 6:00pm! Bring your own drinks and a side dish. It will be a Mexican theme! If you would like to play “Rob your neighbor,” please bring a $10 gift! It will be lots of fun! Tempo Back squat 3-3-3-3-3...

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12-30

In teams of 2 or 3 25 min amrap 20 thrusters 115/75 20 box jumps 20 kb swings 53/35 30 thrusters 95/65 30 box jumps 30 kb swings 53/35 40 thrusters 75/45 40 box jumps 40 kb swings 53/35 50 thrusters 45/35 In the remaining time as many cals as...

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12-29

Friday Work the following complex for 15 minutes 1 full snatch + 1 hang snatch WOD From the main site On a 12-minute clock, 4 rounds of: 1 minute of 1.5-pood kettlebell snatches 1 minute of sit-ups 1 minute of lunges

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12-28

Thursday Push / Pull 5 max effort super sets of: HSPU Pull-ups If you are efficient in these movements then do them strict, rest as needed after each set of pull-ups WOD Jon Ward’s birthday gift to CFO “Death by burpees” Minute 1 – 1 burpee...

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12-27

Wednesday Work this complex for 15 minutes Clean+hang clean+jerk WOD From the main site Set a clock for 12 minutes and, with a 135/95lb. barbell, complete: 1 minute of squat cleans 1 minute of push jerks 2 minutes of squat cleans 2 minutes of...

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Address
64 N Central Dr, O'Fallon, MO 63366
Phone
(636) 544-1542
Open hours
Mon - Sat