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December 2009

Be Safe and Have a Great New Years Eve

Track WOD tomorrow at American River College @ 10:00 AM  OPEN TO ALL!click here…

Justin Riley December 31, 2009

Sam Becomes a Man Today

Sam just turned 18 was born on 12-30-1991, so here we go.AMRAP 18 Minutes:12…

Justin Riley December 30, 2009

New Evening Uniform Policy

3 Rounds For Max Reps::30 Seconds Deadlift 275/185:30 Seconds Rest:30 Seconds Pull Ups :30…

Justin Riley December 29, 2009

Mastering the 3rd Pull

Hang Power Clean 3-3-3-3-3 Every Minute on the Minute for 8 Minutes:10 Jumping Squats…

Justin Riley December 28, 2009

Enjoy 1 More Day Off

Rest Day -  We are going to hit it hard the next three days,…

Justin Riley December 27, 2009

Try and Shake Off the Gluttonous Hangover

Run 5k – Try and find some hills to run in. Just a glimpse…

Justin Riley December 26, 2009

Merry Christmas To All!

Gluttony across broad time and modal domains. Tonight we will feel like this from…

Justin Riley December 25, 2009

The 12 Days of Christmas

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

Justin Riley December 24, 2009

Lisa Ksidakis is 45 Today!

"Lisa" (21+15+9=45!) 21-15-9 of:Deadlift 1.5 BW/1 BWDB Shoulder Press .5 BW/.35 BW *All weights…

Justin Riley December 23, 2009

Get Ready To THROW DOWN!!!

Run 1 Mile For TimeRest Exactly 5:00 minutes Then Alternating Tabata:Double UndersBurpees Score total…

Justin Riley December 22, 2009

Spiderman Strength

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

Justin Riley December 21, 2009

Great Event Yesterday At Centurion

Rest Day Thanks to Ian and Allison from CF Centurion and Rich Angelmoyer from…

Justin Riley December 20, 2009

New Talent In The Club

Weighted Dips 5-5-5-3-3-3 3 Rounds For Time:100ft Walking DB Lunges 45/3050 Double Unders15 Toes…

Justin Riley December 19, 2009

Benefit For Jess at CF Centurion Tomorrow

***Classes tomorrow are as normally scheduled, but please try to make it out to…

Justin Riley December 18, 2009

Ripped!

Back Squat 3-3-3-1-1-1 5 Rounds:3 DB Power Clean3 DB Squat Clean3 Push Jerks3 Chest…

Justin Riley December 17, 2009

Overcoming Your Gymnastic Goats

5 Rounds Each For Time:15 BurpeesRow 200m15 Box Jumps *Time each round individually.  Score…

Justin Riley December 16, 2009