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Clear your schedule for the CFCB Halloween/Member Appreciation Party!/WOD for Monday 10-7-13

October 6, 2013

When– October 26th 8pm.  (the Saturday before Halloween)

Where– The Wilson residence.  3915 Appleton Way, ILM, NC 28412

What–  Light Hors D’oeuvres and a Boozed Up Halloween Punch provided.  Any additional contributions welcome.  Feats of strength very possible….

Why– 1) We love Halloween  2) This has been our best year to date as a gym and we’d like to take this opportunity to thank YOU!    We arent anywhere without your involvement,

How– Costumes essential.  Dont be that guy/girl.

WOD for Monday

Strength- Deadlift 3×3 for load. Hand Realease. Control Your descent. Clean Athletes 3×2, touch and go.

Strength 2- Stiff Legged Deadlift 3×3 @ 80% RPE. Clean Athletes 3×3 Clean Grip Deadlift.

WOD- “Jackie”-for time: 1000m Row, 50 Thrusters @ 45/30, 30 Pullups.

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9 comments

  1. DL 315, 335, 345=2985

    Stuff legged DL 225, 245, 245

    Jackie modified 7:11rx


  2. Deadlift – 395, 405 x 3, 405 x 2 = 3210

    Stiff – 275

    Wod – 9:40


  3. Deadlift = 235×3, 245×3, 255×0, 250×0
    Stiff-legged DL @ 185x3x2, 155×3
    Jackie (regular) = 12:48 with black band assistance on pullups


  4. Cleans: 105×2, 110×2, 115×2 = 990; 120×1 (PR)
    Jackie: 12:00 rx’d (PR – 14:33 in June)


  5. DL 275×3, 285×3, 300×3

    stiff leg 185

    Jackie 9:15rx


  6. DL – 393 x 2 365 & 375 x 3
    Stiff – 225
    Work – 8:10rx


  7. Cleans 5@145=725
    Jackie 10:11 RX’d
    last time =10:54 RX’d


  8. DL 325x3x3…Jackie 13:35rx


  9. DL – 3×3 @ 495, 515, 525 = 4650



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