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Screenshot952015-04-29-10-06-50-1Announcements: Our May on-ramp begins Tuesday May 5th at 6:00pm.

Upcoming Events: Monday May 25th: Memorial Day “Murph”
Saturday June 27th: CFNH In-House Competition

Warm-up Drills
I. Run 800m
II. Mobility

“Filthy Fifty”
For time:
50 x Box Jumps (24/20)
50 x Jumping Pull-ups
50 x KB Swings (24/16)
50 x Walking Lunges
50 x Knees-to-elbows
50 x Push press (45/35)
50 x Back Extensions
50 x Wallballs (20/14)
50 x Burpees
50 x Double unders

Notes: Athletes with less than 3 months experience will complete the “Dirty Thirty” version of this workout. Get some freaks.

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Skill Development

Samy Daghir

4 thoughts on “04.30.2015”

  1. 45:48 Filthy Fifty, Rx.

    Last time I did this workout was July 4 2012 at CFN, and I hit the 30:00 cutoff (not even sure what % was completed).


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