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September 2009

1 Rep Max Pull Up

Weighted Pull Up 1-1-1-1-1 5 Rounds For Time:15 DB Push Press 30's/15'sRow 100m Strap…

Justin Riley September 14, 2009

You Have Your Homework, Now Do It

Rest Day Great body maintenance info after the morning WOD yesterday.  Thanks again to…

Justin Riley September 13, 2009

Three New Members Of The Muscle Up Club

***The body maintenance workshop will start immediately following the 8:30 WOD at 9:30 AM. …

Justin Riley September 12, 2009

Got MU?

30 Muscle Ups For Time *Sub 10 Rounds of:5 Pull Ups3 Dips We have…

Justin Riley September 11, 2009

Shinanigans

Deadlift 3-3-3-3-3 For Time:15 Each Arm DB Muscle Snatch 55/30Row 250m10 Each Arm DB…

Justin Riley September 10, 2009

No Droopy KB's Allowed

For Time:10 Power Clean 135/951 Handstand Push Up9 Power Clean 135/95 2 Handstand Push…

Justin Riley September 9, 2009

We Are In The Home Stretch, Make Your Donations Now!

Weighted Pull Up 3-3-3-3-3 Reps 3 Rounds For Time:15 KB Swing 53/3550 Double Under…

Justin Riley September 8, 2009

Pound For Pound

*Classes today are at 8:00, 9:00, and 10:00 only!!! 10-9-8-7-6-5-4-3-2-1 of:Overhead Squat 115/80Burpees Going…

Justin Riley September 7, 2009

A Sea Of Squatters

***Remember tomorrow we have classes at 8:00, 9:00, and 10:00 AM only.*** Rest Day…

Justin Riley September 6, 2009

The Quarterly Any Asshole WOD

***Monday is Labor Day and we will have a modified schedule.  Classes will be…

Justin Riley September 5, 2009

CFES Girls Can Do REAL Push Ups!

***Remember that the kettlebell workshop is tomorrow at 8:00-10:00 AM.  The 8:30 AM class…

Justin Riley September 4, 2009

From The East Coast To East Sac To The Middle East

For Time:Double Unders for 2 minutes Push Ups for 2 minutes Double Unders for…

Justin Riley September 3, 2009

Functional Fitness, Real World Style

Weighted Pull Ups 5-5-5-5-5 Reps 5 Rounds For Time Of:6 Knees To Elbow6 Box…

Justin Riley September 2, 2009

Here Are Your Max Back Squats

3 Rounds For Time:Row 400m10 Sandbag Power Clean 75/505 Power Snatch 115/85 CFES Max…

Justin Riley September 1, 2009