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Est.2010
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Sunday, August 30th, 2015

Congratulations to Marmon Muscle competitors for an awesome display at the Bloody Scrimmage on Saturday.  Audra took 2nd place in the Female Rx division, Kareem took 3rd in the Rx Male division and David took 1st in the Rx Male division.  Great job to CFHR for putting on another fun event....even better that we were on the beach and 100 yards from a bar! Pretty sweet. 

Met-Con
"The Throne"
A Partner WOD

For time:
5 rounds of:
10 - Power Snatch (95/65)
10 - OH Squat (95/65)

4 rounds of:
15 - Push Press (95/65)
15 - Back Squat (95/65)

3 rounds of:
20 - Power Clean (95/65)
20 - Front Squat (95/65)

2 rounds of:
25 - Box Jumps (24/20)
25 - Push-ups

1 round of:
30 - Kcals of Assault Air Bike
30 - Kcals on Rower

Quote of the Day: "Half the world is composed of people who have something to say and can't, and the other half who have nothing to say and keep on saying it." - Robert Frost



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