Thursday, August 20th WOD

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Reminders – Nor’easter Prep Meeting this Friday, 8/21 at 6:30pm.  All CFBF athletes, judges, volunteers are welcome.  Please note – NO 6:30PM CLASS on FRIDAY.  Also, we will be CLOSED on Sunday, August 23rd for the Nor’easter event. 

Workout for Thu., 8/20:

Warm Up –


Bear Crawl 60′

Crab Walk 60′

Farmer’s Carry 120′

Skill –

Set-up Stations



Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

KBS 53/35

Box Jump, 20″ box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

Rest 1 min

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