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11/14/14

  10×3 backsquat with chains 60-65% weight on barbell then make total weight beavy with chains. Work on exploding out of the hole Sumo Deadlift: 1-1-1-1-1-1-1 increasing weight each load Accessory: 3×10 on reverse hyper 50% of 1 rep max back squat Glute Hamstring Raises 

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10/31/14 WOD

  Mobility : Hips Skill / Strength : Spend 10 minutes working up to a challenging Front Squat   Met-con : “Fran”   3 Rounds for time of 21-15-9 reps: Thrusters  A:95, I*:65, N:45 Pull-ups   This is all about how much you can push your self. 

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Strength

We are going to implementing a new strength cycle. This system will be focused on Power lifts and making athletes stronger. We will be doing heavy lift days and then high speed days. This is a very successful program. We think that this will b e a great opportunity for all athletes to improve in…

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Barbell for Boobs Oct. 25th 10:00 am

    CFP’s Barbell of Boobs event will be held on Oct. 25th at 10 am.  Come out and support this great cause and our members as they do Grace.  Make sure to wear your Pink. We will also have a partner version of Helen meets Grace.  To donate to this great cause click here.

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Frankenwod 2

  Hey CFP….Frankenwod is coming up.  Get a team of 3 together and lets have a great showing at this fun event.   It is held on Nov. 1st.  Here is the link for more info and to sign up. 

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Memorial Day Murph

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Memorial (weekend) Murph and BBQ

Memorial (weekend) Murph and BBQ Saturday May 24, 2014 CrossFit Pleasanton 11:00 AM to 3:00 PM This Memorial weekend we will be doing Murph in honor of all of those who serve. Please bring some meat to BBQ or a paleo side dish to share after the WOD. We’ll provide the grill.    “Murph” 1…

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Average Joe’s Competition

  We are excited to announce the Average Joe’s Competition, an addition to our Deuces Wild and Masters Madness competitions.   This competition will be individual men and women, and we will ONLY have one competition category, Open! Open category requirements will be based off the CrossFit Open placement. YOUR SCORES FOR OPEN 14.1 AND…

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"Lumberjack 20"

For time: 20 Deadlifts  275/185 400m Run 20 KB Swings  2P/1.5P 400m Run 20 OHS  115/80 400m Run 20 Burpees 400m Run 20 C2B Pull-ups 400m Run 20 Box Jumps 24″/20″ 400m Run 20 DB Squat Cleans  45/30 400m Run  

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3 Times, AMRAP in 5 Minutes

AMRAP in 5 minutes of: 10 Push Jerk  165/115 10 Toes-to-bar 10m Crab walk Rest 1 min AMRAP in 5 minutes of: 10 Push press  135/95 10 GHD Sit-ups 10m Crab walk Rest 1 min AMRAP in 5 minutes of: 10 Shoulder press  95/65 10 Toes-to-bar 10m Crab walk

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"Danny"

AMRAP in 20 minutes of: 30 Box Jumps  24/20 20 Push-presses  115/ 80 30 Pull-ups

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Back Squat / Couplet

Back Squat 6 x 2 reps @ 80% 1RM Then: 3 RFT of the following reps: Squat Snatch  135/95 : 9-7-5 reps Double-unders : 50-40-30 reps   NEWS: Beef is being delivered on Thursday (1/16). We have about 5 boxes left for grabs. You may place your order by following this link :http://clients.mindbodyonline.com/ws.asp?studioId=7100&stype=43&prodid=320 You also…

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Deadlifts / Double Couplet

EMOM for 10 minutes: 2 Deadlifts @ 70% 1RM Then: AMRAP in 4 min of: 10 KB Snatch  1.5P/1P 15 Sit-ups Rest 2 min AMRAP in 4 min of: 10 TTB 15 Wallball shots  20/10, 14/9

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Sunday Open Gym

Open Gym 9:39 to 11:30

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Sanchez Sledghammer

Buy-inJerk chosen weight 10 times Then 8-7-6-5-4-3-2-1OfSquat Cleans (155/105)30 Double Unders Buyout 25 GHD sit-ups

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