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Winsday

…almost as good as “Humpday”. Though I suppose one could argue that hump=win. Open WOD 13.1 announced at 1700 PST! Team CFCDA is LIVE for the opens! Sign up at games.crossfit.com, and choose “CrossFit Coeur d’Alene” as your affiliate! Warm Up 40m wheelbarrow walk buddy slam ladder, 4-9 reps Skill: cleans 5′ oly

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Anticipation

…only 1 day till 13.1 drops! Team CFCDA is LIVE for the opens! Sign up at games.crossfit.com, and choose “CrossFit Coeur d’Alene” as your affiliate! Woddish Warm Up 15′ of maxercise! Skill: 3-4 rounds, with 30″ between exercises: A1.7-9 handstand push up or O1. 12x seated DB press A2. 3-5 muscle up or O2. 7-9

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Triathlon

Team CFCDA is LIVE for the opens! Sign up at games.crossfit.com, and choose “CrossFit Coeur d’Alene” as your affiliate! Warm Up  Run 800m (with drills) line drills Skill: snatch 5′ oly warm up 15′ for: 3×5 power snatch @ 50% 1RM 3×5 squat snatch @50% 1RM Skill Option 10′ core focus:

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Mikey V

A big week of announcements: Today: Trash to Treasure benefit for Mikey V! Tomorrow: CFCDA 5th Anniversary bash! Cider! Brats! Karaoke! 4-7pm! and don’t forget: Team CFCDA is LIVE for the opens! Sign up at games.crossfit.com, and choose “CrossFit Coeur d’Alene” as your affiliate! 8am Oly Hour: snatch/OHS  9am CrossFit: “Mikey V”

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Paleo Partner Challenge

A big week of announcements: Saturday: Trash to Treasure benefit for Mikey V! Sunday: CFCDA 5th Anniversary bash! Cider! Brats! Karaoke! 4-7pm! and don’t forget: Team CFCDA is LIVE for the opens! Sign up at games.crossfit.com, and choose “CrossFit Coeur d’Alene” as your affiliate! Paleo Partner Challenge Take 20’ to build to a 5

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Dyno-mite

A big week of announcements: Saturday: Trash to Treasure benefit for Mikey V! Sunday: CFCDA 5th Anniversary bash! Cider! Brats! Karaoke! 4-7pm! and don’t forget: Team CFCDA is LIVE for the opens! Sign up at games.crossfit.com, and choose “CrossFit Coeur d’Alene” as your affiliate! Warm Up: 2 rounds 5 cossack squat, each

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Castration

A big week of announcements: Saturday: Trash to Treasure benefit for Mikey V! Sunday: CFCDA 5th Anniversary bash! Cider! Brats! Karaoke! 4-7pm! and don’t forget: Team CFCDA is LIVE for the opens! Sign up at games.crossfit.com, and choose “CrossFit Coeur d’Alene” as your affiliate! Warm Up: buddy slam ladder 3-8 heidens, 3×10

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Duathlon

A big week of announcements: Saturday: Trash to Treasure benefit for Mikey V! Sunday: CFCDA 5th Anniversary bash! Cider! Brats! Karaoke! 4-7pm! and don’t forget: Team CFCDA is LIVE for the opens! Sign up at games.crossfit.com, and choose “CrossFit Coeur d’Alene” as your affiliate! Warm Up: Instructor led KB maxercise Skill:  3-4

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Trash to Treasures: a benefit for Mikey V!

Tribe unite! Next Saturday, March 2nd, CFCDA will be hosting a Trash to Treasures event to benefit our friend Mike Vrendenburg! Mike was recently seriously injured in a snowboarding accident; he is paralyzed from the waist down, though there is hope he’ll make a full recovery. Anyone who’s been around

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A Shot in the Dark

A big week of announcements: Saturday: Trash to Treasure benefit for Mikey V! Sunday: CFCDA 5th Anniversary bash! Cider! Brats! Karaoke! 4-7pm! and don’t forget: Team CFCDA is LIVE for the opens! Sign up at games.crossfit.com, and choose “CrossFit Coeur d’Alene” as your affiliate! Warm Up  buddy hollows, 2×15 buddy shitee

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