9-29

Warm up clean and jerk to 65% of 1rm then, Every other minute on the minute: Climb 5% at a time to reach today’s 1rm WOD: 8 min AMRAP 8 dl 135/95 8 burpees 20 du’s

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9-28

Back Squat2x5@ 75% 2×3@ 95% 4×1@ 90% WOD: 2x 7 minute AMRAP 10 goblet squats  10 hollow rocks 10 hand release pushups 10 kb swings * rest 2 min Thanks to everyone who supported “Friends of Kids with Cancer”...

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“Supporting Childhood Cancer”

Wod 13 min AMRAP ground to overhead * one barbell, you and your partner must use the same weight. Weight can not be changed during the 3 minutes. Wod 2 Run 800 with your partner 40 deadlifts 225/155 20 box jumps 24/20 Run 400 with your partner 30...

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9-25

Hey CFO family! On September 26th we will be doing a WOD to help raise money for childhood cancer! We ask everyone to bring a minimum $5 donation or gift cards, gifts, etc… At the end of the 9:00am class we will accept the challenge...

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9-23

Strength3 rds Kb in each hand, without dropping kbs 100 ft overhead kb carry 100 ft front rack kb carry 100 ft farmers walk with kb 5 rds: 3 min 20 pullups 30 pushups 40 situps 50 squats Rest 1 min between rounds and pick up where you left off on...

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“13.4”

Strength: Clean and Jerk 5×1 @95% “13.1” Complete as many reps as possible in 7 minutes following the rep scheme below: 135/95 Clean and jerk, 3 reps 3 Toes-to-bar 135/95 Clean and jerk, 6 reps 6 Toes-to-bar 135/95 Clean and...

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“Partner WOD”

Partner WOD 15 hspu 30 power Cleans 135/95. 165/115 45 kb ground to overhead 53/35 60 wallballs 75 du’s 60 wallballs 45 kb ground to overhead 30 power cleans 135/95 165/115 15 hspu One athlete works at a time.  

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9-18

Bench press20 min to find a 1rm Then 1 set max effort @75% of 1rm WOD: 50 chin ups 100 plyo pushups *reps may be divided anyway you like

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