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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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Trio

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: hit-and-catch drills (scoop mechanics) 9am CrossFit in teams of 3: for ten minutes, perform 30 burpees (as a team) EMOTM then, for 5 minutes, perform 45 tuck jumps

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13.1?

Team CFCDA is LIVE for the opens! Sign up at games.crossfit.com, and choose “CrossFit Coeur d’Alene” as your affiliate! Warm Up: partner half moon slam ladder, 1-8 ab disc/bear crawl relay: 60m as a team Skill: cleans 10′ to work up to a heavy clean high pull 10′ to work up

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KO by KB

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 DB shoulder mobility; 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 strict pull up; or 5x

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Balls to the Wall

Team CFCDA is LIVE for the opens! Sign up at games.crossfit.com, and choose “CrossFit Coeur d’Alene” as your affiliate! Warm Up: junkyard dog x10 heidens, 2×10 Skill: snatch 5′ snatch tech WU (high hang focus) 10′, EMOTM 1 hang power snatch + 1 hang squat snatch 5′ for 3x 1 snatch+5

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