WOD- Friday, July 25, 2014

Metcon:

“Nasty Girls”

3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

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WOD- Thursday, July 24, 2014

Mel Gogarty

Mel Gogarty

Strength:
Squat

Metcon:

8 min AMRAP
Sprint 200m
10m bear crawl
10 Sit-ups
10m bear crawl

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WOD- Wednesday, July 23, 2014

We have new 15's.  Thank you Morgan for your generous gift!

We have new 15′s. Thank you Morgan for your generous gift!

Strength:
Find 1RM Press

Metcon:

100 Slamballs (30/20)
200 Double unders

*you can break them up into any amount of sets and reps.

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Thank you to Jeff for letting us use his rower!

Thank you to Jeff for letting us use his rower!

WOD- Tuesday, July 22, 2014

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Strength:
Deadlift

Metcon:

5 rounds for time of:
8 Power Cleans (185/135)
12 Knees to elbows

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We are placing a Stronger Faster Healthier order- If anyone needs Pure Protein or Recovery, let us know ASAP.

We are placing our long awaited t-shirt order. If you would like to change your order or if you have questions about your order, email or text us ASAP.

SAVE THE DATE! Tom & Kris are having a BBQ/Pool party for all CFTH members on Saturday, August 16!

Motivational Monday

Motivational Monday


Strength:
EMOTM for 12 min
3 Power Snatches

Metcon:

12 min AMRAP
12 Box Jumps (30/24)
12 Push-ups
12 Pull-ups

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Yoga with Meg- Monday at 7:00pm! Free for members, Non-members are $7.

We are placing a Stronger Faster Healthier order- If anyone needs Pure Protein or Recovery, let us know.

We are placing our long awaited t-shirt order. We are also including hoodies in this order. If you would like to change your order or if you have questions about your order, email or text us.

SAVE THE DATE! Tom & Kris are having a BBQ for all CFTH members on Saturday, August 16!

OPEN GYM

IMG_9488
Sunday, July 20
10:00am-11:00am

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WOD- Saturday, July 19, 2014

Juls Stefanosky

Juls Stefanosky

Strength:
Bench

Metcon:

“DG”

10 min AMRAP:
8 Toes to bar
8 Db Thrusters (35/25)
12 Db Walking Lunges (35/25)

U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

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We will have Open Gym on Sunday, 10:00am-11:00am. Sign up on MINDBODY.

Friday, July 18, 2014

1st WOD in Oxford!

1st WOD in Oxford!

Strength:
Deadlift

Metcon:

2 rounds for time of:
15 OH Squats (135/95)
30 Sit-ups
45 KB Swings (24/16)

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There will not be a 5:00am or 6:00am class on Friday. All other classes are back to normal!

WOD- Thursday, July 17, 2014

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Metcon:

With a 16 Min Clock-
30 Clean & Jerks (135/95)

then AMRAP with the remaining time:
12 Burpees
12 Pull Ups

This is the first workout we did in February 2013 at our old location.

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The gym is ready! We will be having one class on Thursday at 6:00pm. We may be doing heats so if you can’t make it exactly at 6:00pm, sign up and also let us know! Our new address is 501 S. 3rd St., Oxford. Do not park along the building, park on or along the grass.

Thank you so much to everyone for their help and support during the move. We are excited about our new space in Oxford.

WOD- Wednesday, July 16, 2014

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We are almost there. Please be patient another day. Thanks again for everyone’s help!

At home Metcon:

“Mae’s Birthday WOD”

6 rounds for time of:

16 Burpees
16 Sit-ups
16 Lunges (each leg)