Scroll to top
© 2017, Norebro theme by Colabr.io

September 2009

Turn Your World Upside Down

Weighted Dips 5-5-5-5-5 8 Rounds::20 sec Burpees:10 sec Rest:20 sec Double Unders:10 sec Rest…

Justin Riley September 30, 2009

Here's What You Missed If You Weren't Here Saturday

21-18-15-12-9 of:Walking LungesGHD Sit UpsPull Ups Fight Gone Bad @ CFES from CrossFit East…

Justin Riley September 29, 2009

Overhead Squats, Overdue And Finally Here

Overhead Squat 5-5-5-5-5 Reps 3 Rounds of:10 Each Arm One Arm DB Power Snatch…

Justin Riley September 28, 2009

HUGE SUCCESS!!! Best Day Ever!!!

Rest Day Huge thanks to everyone who made yesterday's event a huge success.  The…

Justin Riley September 27, 2009

The Stage Is Set

"FIGHT GONE BAD" In this workout you move from each of five stations after…

Justin Riley September 26, 2009

Tomorrow Is The Main Event!

8 Rounds Of::20 sec Row (calories):10 sec rest:20 sec Burpees:10 sec rest Score total…

Justin Riley September 25, 2009

Bethany Scores Us Some Air Time On Fox 40

10-9-8-7-6-5-4-3-2-1 of:Deadlift 275/185Run 200m    

Justin Riley September 24, 2009

3 Days Till The Big Fight!

Perform The Following Circuit Just Like Fight Gone Bad- Perform 3 rounds of the…

Justin Riley September 23, 2009

Got A Little Fight Left?

4 Rounds For Time:100 Ft Walking Lunge15 Pull Ups 30/15 Dumbell Between Legs20 Box…

Justin Riley September 22, 2009

I Missed You Guys This Weekend

Hang Power Clean 5-5-5-5-5 For Time:10-8-6-4-2KB Swing 80/532-4-6-8-10Burpee Box Jump Emerald Bay, Lake Tahoe 

Justin Riley September 21, 2009

The MaD Snatching Kiwi

Rest Day "The Ace of Cakes," Cortney Martellucci came through with another amazing culinary…

Justin Riley September 20, 2009

Too Many PR's

"Cindy"AMRAP 20 Minutes:5 Pull Ups10 Push Ups15 Air Squats Click to view full size…

Justin Riley September 19, 2009

8 More Days Untill The Fight Gone Bad Event Goal = 5k in 8 Days

Front Squat 1-1-1-1-1 Reps 3 Rounds For Time:20 GHD Sit Ups10 Each Arm KB…

Justin Riley September 18, 2009

Nice Lift!

4 Rounds For Time:Run 400m25 Burpees Matt comes to CFES with an extensive background…

Justin Riley September 17, 2009

Barbells And Bodyweight, What Else Is There

Deadlift 1-1-1-1-1 Reps 3 Rounds For Time:10 Knees To Elbows10 Burpees10 Box Jump 24"/20"…

Justin Riley September 16, 2009

Best Wishes To MaD

7 Rounds For Time:10 Sumo Deadlift High Pull 95/6510 Ring Dips Matt and Donna…

Justin Riley September 15, 2009