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Posts tagged “Clean and Jerk

CFSR WOD 3.1.2015

THE OPEN HAS ARRIVED!

Please arrive early to warm up  

Get here and sign up for a heat

Judging starts at 11:30am sharp

Potluck is from 11:30-1:30 

 


WOD CFSR 2.19.2015

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“The expert in anything was once a beginner”

stuffed-pork-loin-roast


WOD CFSR 2.18.2015

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“See the positive side, the potential, and make an effort”

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WOD CFSR 2.17.2015

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“Find a place inside where there’s joy, and the joy will burn out the pain”

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Carnitas


CFSR WOD 2.08.2015

crossfit4capes

SUNDAY

THERE ARE 3 CROSSFIT CHALLENGES AT THE EVENT

1.  TABATA AIR SQUATS

2.  BRING SALLY PUSH UP CHALLENGE

3.  2 MINUTE MAX DOUBLE UNDERS

Each challenge is $5.00 and will be donated to Capes4Heroes!

“Life must be lived forwards, but can only be understood backwards.”

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CFSR WOD 2.07.2015

crossfit4capes NO classes Sunday – Come to CrossFit4Capes 11-1

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SATURDAY

CrossFit Games Open 14.5

21-18-15-12-9-6-3 reps, for time of:

Thruster, 95/65 lbs

Burpee (Bar Facing)

“Life shrinks or expands in proportion to one’s courage.”

http://www.threedietsonedinner.com/2013/02/cajun-chicharrones-pork-rinds.html


CFSR WOD 12.17.2014

CrossFit Kids & Teens returns January 5th!

Crossfitsrkids.com

cfsrladies

WEDNESDAY

Warm Up -

50 Ft Soldier Kicks

50 Ft Carioca

50 Ft Bear Crawl

50 Ft Samson Stretch

Speed – 10 min EMOM (You will do a 30 second Shuttle Run Max effort, use that # for the EMOM)

5 Meter Shuttle Run

*5 Minute Rest/Set-Up for AMRAP*

4 Min AMRAP

10 Burpee Box Jump 24/20

10 Pull Up

2 Min Break

4 Min AMRAP

Row for Calories

2 Min Break

4 Min AMRAP

10 Jumping Lunges

10 Shoulder to Overhead 75/53

Strive not to be a success, but rather to be of value.

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Meatballs With Spicy Tomato Sauce


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