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Meet Josh

CFD Athlete: Joshua Rempt Length of time at CFD: 2 years Accomplishment: No longer has to take any Medications and feels great everyday!

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Monday 12.4.17

Training: A. Warm up game B. Pick your poison “Cindy” 20 min AMRAP 5 pull ups 10 push ups 15 air squats OR “Mary” 20 min AMRAP 5 HSPU 10 pistols (alternating) 15 pull ups After party 3 x 20… Read more »

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Saturday 12.2.17

Training; A. Group warm up B. For Time: 800 m Run 23 Burpee Pull-ups (Mark) 101 Box Jumps (24″/20″) (Tina) 400 m Run (backwards) 121 Push-ups (Ronnie) 135 ABMAT Sit-ups (Gregg) 800 m Run 9 Ground to Overheads185#/135# (Number of… Read more »

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Friday 12.1.17

Training: A. Group warm up B. Back squat 5RM @ 32×1 tempo 15 min cap *5 strict pull ups between heavy sets C. 5 RFT 30 KB swings 53/35 20 wall balls 20/14 10 pull ups 15 min CAP

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Thursday 11.30.17

Training: A. Group warm up B. For time: 7 min AMRAP 21 bench press 135/95 21 AB cals rest 3 min 7 Min AMRAP 15 Single arm DB push press 50/35 15 dips rest 3 min 7 Min AMRAP 9… Read more »

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Wednesday 11.29.17

Training: A. Group warm up B. Max reps at each for 1 min , rest 1 min between rounds Double unders DU + Push press 115/75 DU + PP + Front squats DU + PP + FS + HSPU DU… Read more »

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Tuesday 11.28.17

Training: A. 3 sets Row 400m 3 wall climbs B. 10 min to find a 1 Rep power clean rest 2min 8 min AMRAP of power cleans @ 80% of todays 1 rep rest 2 min 10 min amrap of… Read more »

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Monday 11.27.17

Training: A. 3 sets 15/12 AB cals 10 parallette shoot throughs 10 banded OHS B. 15 min running clock EMOM x 5 min – 3 hang snatch EMOM x 5 min – 2 hang snatch EMOM x 5 min –… Read more »

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Saturday 11.25.17

Training: A. Group warm up B. Partner 1 max AB cals Partner 2 dead lift hold 135/95 Partner 3 complete a full round of: 30 plate overhead lunges 25/15 20 pull ups 10 burpee * swtich after partner 3 completes… Read more »

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Friday 11.24.17

Reminder: 9:30 class only   Thanksgiving with the Girls Today we will have a typical holiday and visit a few family and friends houses to help them celebrate their unique traditions. For time: Angie’s House 20 Pull-ups 20 Push-ups 20… Read more »

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