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June 2010

Wardrobe Malfunction

"Helen"3 Rounds For Time:Run 400m21 KB Swing 53/3512 Pull Ups Every once in a…

Justin Riley June 30, 2010

Get Ready To Run

Back Squat 5-5-5-5-5*Lifters following the Wendler 5-3-1 program will add 10# to their working…

Justin Riley June 29, 2010

What Just Hit Me?

For Time:10 Muscle Up10 Power Snatch 135/85Run 400m8 Muscle Up8 Power Snatch 135/85 Run…

Justin Riley June 28, 2010

A Great Day On The American River

CFE WOD at 10:00 am Meet at Corner of Arden & McClaren again. What…

Justin Riley June 27, 2010

Deadlifts Galore

Push Press 5-5-5-5-5 In Teams of 4, Complete The Following Tasks For Time: #1,…

Justin Riley June 26, 2010

What's On Your Plate?

Deadlift 5-5-5-5-5 21-15-9 of:Deadlift 225/135Toes To Bar Lunch in the Zone.  A perfectly balanced…

Justin Riley June 25, 2010

Fresh Meat In The Box

5 Rounds For Max Effort:Sprint 200m10 Burpee Box Jump 20"/18"10/6 Ring Dips*Rest less than…

Justin Riley June 24, 2010

Can CFES Run?

For Time:Row 1000m10 Push Jerk 115/7550 Double UnderRow 750m20 Push Jerk 115/7575 Double UnderRow…

Justin Riley June 23, 2010

Knees Out! Weight On The Heels!

For Time:10 Muscle Ups15 Hand Stand Push Ups20 Squat Cleans 155/100Run 800m Probably one…

Justin Riley June 22, 2010

The Matt P. Squat

Back Squat 5-5-5-5-5 21-15-9 of:DB Thruster 45/30Box Jump 24"/20" P. hits 275# for a…

Justin Riley June 21, 2010

Congratulations Kyle and Alice Keller

CF Endurance WOD Today will be at 10:00 AM. Meet at the corner of…

Justin Riley June 20, 2010

Here's To The Bergesons

3 Rounds For Max Reps, in Teams of Five: 1 Minute KB Swing 53/351…

Justin Riley June 19, 2010

The Multi-Stage Fitness Test

"The Multi-Stage Fitness Test" aka "The Beep Test" aka "The Pacer" 20m Progressive Shuttle…

Justin Riley June 18, 2010

How To Train Anaerobically For Maximal Results

Push Press 5-5-3-3-1-1-1 3 Rounds For Time:Row 250mMax Set Push Press @ 50% 1RM…

Justin Riley June 17, 2010

Don't Be Stuck On Stoopid - Cardio Is Dead

"Tabata Something Else"Tabata the following:Pull UpsPush UpsSit Ups (Un-Anchored Ab Mat)Air Squats *No rest…

Justin Riley June 16, 2010

The Face Of Pain

Deadlift 5-5-3-3-1-1-1 5 Rounds For Time:5 Box Jump 36"/28"10 Knees To Elbows Some of…

Justin Riley June 15, 2010