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SHIRTS ARE IN!! WE HAVE A VARIETY OF FITS AND DESIGNS BUT A LIMITED AMOUNT. BE SURE TO GRAB YOURS TO SUPPORT CCF AT REGIONALS!!

2 FOR $40 OR 1 FOR $25

Sick Pic Jonathan

Sick Pic Jonathan

7:30pm CLASS WILL BE CLOSED FROM MONDAY APRIL 28TH – THURSDAY MAY 8TH

closed-neon-sign

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IMG_4921
STRENGTH:

1) 800M PARTNER FARMER CARRY
2A) 10 GOBLET SQUATS
2B) 15 KB SWINGS
2x

WOD:
1 HANG SQUAT CLEAN + 1 SQUAT CLEAN 155#/105#
10 DOUBLE UNDERS
5 S2OH
10 LATERAL BOX JUMP OVERS 20″
1 HANG SQUAT CLEAN + 1 SQUAT CLEAN
7x

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IMG_4935
STRENGTH:

WEEK 3 OF FRONT SQUAT CYCLE – 5@75%; 3@85%; 1+@95%

WOD:
EMOM FOR 8MIN PERFORM 4 DEADLIFTS @ A CHALLENINGING LOAD (70%+)
THEN,
10 T2B
10 BURPEES
**8MIN AMRAP**

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A little direction from #5

A little direction from #5

STRENGTH:
4 THRUSTERS – WORK UP TO HEAVY LOAD
8 RING DIPS
6x – 15MIN

WOD:
1MIN HANG POWER SNATCH 155#/75#
1MIN 200M RUN
2MIN POWER SNATCH
2MIN 400M RUN
3MIN FULL SNATCH
3MIN 600M RUN

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#tbt Drew Wadley

#tbt Drew Wadley

STRENGTH:
COMPLETE THE FOLLOWING COMPLEX:
1 HANG CLEAN + 1 POWER CLEAN + 1 SQUAT CLEAN
**WORK UP TO A HEAVY LOAD**

WOD:
40 T2B
30 HSPU’s
20 HANG POWER CLEANS 205#/125#
1 MILE RUN

WEEKEND REMINDER:
FRIDAY – 10 AM JESUS WOD ONLY
SATURDAY – 9 AM OPEN GYM 10 AM LITE WOD 1PM/2PM “ISH” GASLAMP
SUNDAY – NO CLASS

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IMG_4927
STRENGTH:

FRONT SQUATS – WEEK 2
3@70%; 3@80%; 3+@90%

WOD:
15 BACK SQUATS 135#/95#
15 BURPEES OTB
15 MED BALL SITUPS
4x

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camo
STRENGTH:

TAKE 15MIN TO FIND A HEAVY TRIPLE JERK

WOD:
1MIN KB SNATCHES 53#/35#
1MIN DOUBLE UNDERS
2MIN KB SNATCHES
2MIN DOUBLE UNDERS
3MIN KB SNATCHES
3MIN DOUBLE UNDERS

THIS SATURDAY….

CCF PATIO MIXER

Join us this Saturday on the 3rd floor of Gaslamp for cocktails and great food! The newly opened 3rd floor offers a new environment to Houston with a skyline view and multiple bars. We will be handing out CCF koozies to all of the Family. See you then!!

Where: 3rd floor Gaslamp
When: Saturday, April 19th @ 1pm – ???

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Shirts are on order!!

Shirts are on order!!

STRENGTH:
WEEK 1 OF PULL UP STRENGTH CYCLE

WOD:
10 DEADLIFTS 275#/165#
20 ALT PISTOLS
30 KB SWINGS 53#/35#
40′ HS WALK
50 WALL BALLS 20#/14#
40′ HS WALK
30 KB SWINGS
20 ALT PISTOLS
10 DEADLIFTS