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B4B WOD
B4B Group Pic
Group PVC Snatch
31heroes photo
CF Kids
27
Jan

Wednesday

Wall Ball Challenge – Wk 4
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Rowing Cindy
.In Teams of 2:
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AMRAP-20
1 rows 250m
1 performs Cindy
.
Alternate on completion of 250m
One running count of Rounds/Reps
.

L2   Banded Pull ups
L3   Ring Rows,  Modified Push ups
T1    Same
T2/T3 Modified Pushups,  Squats @ or above parallel
.

The Gym opens at 9am today
The 0530 and 0700 classes have been canceled
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16383453602_466a118427

26
Jan

Tuesday

Wall Ball Challenge – Wk 4
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All morning classes and the noon class are cancelled.
We will make a decision on the PM classes around noon.
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Juno
.
2 Rounds for Time:
50 Full Shovels of Snow
25 Burpees
.

L2   Have your kids shovel
.

Fastest Recorded Time wins a free month
1. Post time to Member’s Page
2. Must rock Florian apparel
3. Video must be submitted upon request
.
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Good luck to Bill as he competes in the 2015 Firefighter Throwdown in sunny San Diego – today and tomorrow. You can watch the event live at www.firefighterthrowdownusa.com.
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25
Jan

Monday

Wall Ball Challenge – Wk 4
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Front Squat
.
3×5 @ 80%
2×3 @ 85%
.
.
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Not for Time
.
5 x 8  DB Rows
between sets
12-15 Back Extensions
10 Banded side steps
.

L2   75% and 80%
T1   No BE – Quad Opposites
T2/T3  Fr Squats moderate Wt,  @ or above parallel, Quad Opposites
.

Snow is supposedly coming Tuesday
.
Assume we are OPEN unless we post otherwise.
If we have to close/cancel class – we will post to the Member’s Page and the public Facebook page.

We will make the call on Tuesday’s AM/Noon classes at 8pm Monday
Tuesday’s PM classes will be announced by noon on Tuesday.
Wednesday’s early AM classes will be announced at 8pm Tuesday.
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Please do not wear your snow gear (boots and coats) in the gym.
Change into your sneakers in the lobby
Help us keep the gym floor dry and salt out of the gym.

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24
Jan

Sunday

Wall Ball Challenge – Wk 4
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16170734808_2974a3d7b8
….

DT Mash
.
4 Rounds
50 Double Unders
1 Round of DT
.
DT
12 Deadlifts 155/105
9 Hang Power Cleans
6 Push Jerks


L2
   Singles x2,  115/75
L3   Singles,  75/35
T1/T2/T3  Moderate Weight
.

Cash Out
.
Coach’s Choice
.
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23
Jan

Saturday

Wall Ball Challenge – Wk 3
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Saturday Morning Beatdown


Amazeballs
.
Row 1K
150 Wall Balls 20/14
.

L2   14/10
L3   10/8
T1   Same
T2/T3  Squats at or above 90 degrees
.
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