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Workout of the Day (WOD)

CFPC posts a workout for each day. Here you will find three days of WODs. The Workout of the Day, the WOD of the previous day (in case you missed it) and the next day (so you can prepare).

W.O.D. “Russian Lady”

May 26th

hang power clean

build to a heavy double



5 muscle ups

10 hang power clean 155/105

* sub MU 2x dips 

W.O.D. May 24 & 25 “Murph”

9am – 11am 

“Open Gym Style” 

1 mile run 

100 pull-ups 

200 push-ups 

300 air squats 

1 mile run

W.O.D. “Lucky Duck”

May 23rd 


14 kettlebell swings 53/35

21 wallballs 20/14 


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