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December 2008

New Years Eve Team WOD

In a 3 Person Team, Do 20 Minutes of the Following:Row 200mClean and Jerk…

Justin Riley December 31, 2008

Shut Up and Squat

Front Squat 5-5-5-5-5 Reps And here is just what those front squats better look…

Justin Riley December 30, 2008

Raising the Bar

21-15-9 of:Sumo Deadlift High Pull 135/95Push Jerk 135/95Front Squat 135/95 Use the same barbell…

Justin Riley December 29, 2008

Shirts Are Finally Here!

Rest Day Class Schedule For The Week is as Follows:Monday – 6:00 AM, 9:00…

Justin Riley December 28, 2008

Pay the Price Saturday

10 Rounds for Time of:10 Wall Ball 20/1210 Burpee Box Jump 24"/18" The thee…

Justin Riley December 27, 2008

Happy Boxing Day eh

Run 5k We mean it.  Before you go to the mall to take back…

Justin Riley December 26, 2008

Merry Christmas

Rest Day Even Santa is drinking the kool aid. The WOD yesterday was fantastic. …

Justin Riley December 25, 2008

12 Days Of Christmas

"12 Days of Christmas" – CFES Version 1 – 200m Run2 – Power Clean…

Justin Riley December 24, 2008

Brute Strength

Thruster 3-3-3-3-3 RepsGet STRONG! Click image to enlarge We finally whooped the specimen.  Erika…

Justin Riley December 23, 2008

G.I. Jane

"G.I. Jane" 100 Burpee Pull Ups for Time Nothing is good for the grip…

Justin Riley December 22, 2008

Countdown to Christmas

Rest Day Holiday Class Schedule:Monday 22 and Tuesday 23 – Normal ScheduleWednesday Christmas Eve…

Justin Riley December 21, 2008

Nasty Girls

"Nasty Girls"3 Rounds For Time:50 Air Squat7 Muscle Ups10 Hang Power Clean 135/95 Nick…

Justin Riley December 20, 2008

Young Bucks Gettin' Some

Hang Power Snatch 3-3-3-3-3 Jenna Bellinger 12, MacKenzie Bellinger 14, and Hayden Heacox 14,…

Justin Riley December 19, 2008

Who's Got Game?

"The Points Game"Every Minute on the Minute for 20 MinutesDo the same # of…

Justin Riley December 18, 2008

The Worst 4 Letter Word You Can Think Of?

"Fran"21-15-9Thruster 95/65Pull Ups Loren Feil and Cherie Nabeta had a little Fran off yesterday. …

Justin Riley December 17, 2008

Jerk of the Day Goes To...

Three Rounds for Time of:50 Box jump 24"21 Deadlift 185/10330 Pull-ups   Click image…

Justin Riley December 16, 2008