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The Box will be closed on Saturday for Lift Up Luke at CF Jax.  Please come out and make an appearance…. Don’t forget to wear your CFTC shirt.   We will have Open Gym on Saturday from 8-10am as well if you need to get in some “extra” work.  Please see below for event details.

Click here to register ! You do not have to donate to do the WOD.

https://www.eventbrite.com/event/8636434809?utm_source=eb_email&utm_medium=email&utm_campaign=event_reminder&utm_term=event_title

Also Jags game on Sunday against the Chargers.  Bus will be leaving the Box at 11:00am Sharp.  Please be on time, as the bus will not wait for you.

 

WOD:

Iron Curtain 2013 WOD #2

14 Minute AMRAP

3-Rope Climbs   (Rx plus 1st rope climb legless sitting on floor)

10-Deadlifts (250/155)             (Rx Plus 315/215)

20-Hand Release Push Ups    (Rx plus Handstand Pushups)

30-Box Jump Overs (24/20″) Feet must touch top of box. Hips do not have to open

40-One Arm KB Snatches (55/35) 20L/20R

550m Run

**On second Round the Hand Release Push Ups become Handstand Push Ups.

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