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December 2010

Another CF Hero WOD!

"Blake" 4 Rounds For Time: 100 Foot Walking Lunge 45/35 Plate Overhead 30 Box…

Justin Riley December 31, 2010

Pull Ups For Days

"Elizabeth"21-15-9 of:Squat Clean 135/95Ring Dips (click thumbnail images to enlarge) Ashley Drummond, who came…

Justin Riley December 30, 2010

Welcome Back Pat!

Shoulder PressWorking Max (WM), add 5 lbs from last cycle5 @ 65% WM5 @…

Justin Riley December 29, 2010

Congrats December On-Ramp Graduates

3 Rounds, Fight Gone Bad Style:1 Minute Deadlift 275/1851 Minute Push Jerk 115/751 Minute…

Justin Riley December 28, 2010

SteelFit Pull Up Challenge

3 Rounds For Time:10 Overhead Squats 135/9550 Double Unders This was my submission to…

Justin Riley December 27, 2010

Go 4 For 4 This Week!

Rest Day Hope you all are recovering well from a wonderful Christmas.  This is…

Justin Riley December 26, 2010

Merry Christmas

Rest Day ‘Twas the day before Christmas, and all through the boxPeople were doing…

Justin Riley December 25, 2010

SHT Fridays

"Nutts" For time: 10 Handstand Push Ups 15 Deadlifts 250/185 25 Box Jumps 30"…

Justin Riley December 24, 2010

Be On Time

Back SquatWorking Max (WM)5 @ 65% WM5 @ 75% WM5+ @ 85% WM No…

Justin Riley December 23, 2010

Dippin'

Hang Power Clean 3-3-3-3-3 5 Rounds For Time:5 Ground To Overhead 165/10510 Chest To…

Justin Riley December 22, 2010

Don't Be A Resoluter

AMRAP 15 Minutes:21 Ring Dips400m Run50 Air Squats Every new year the same story…

Justin Riley December 21, 2010

More Fun Outside

DeadliftWorking Max (WM) = Previous WM +10lb5 @ 65% WM5 @ 75% WM5+ @…

Justin Riley December 20, 2010
Justin Riley December 19, 2010

The Skill Level Program Is Working Great!

"Pre-Coffee Team WOD"4 Rounds For Max Reps-In teams of 5, rotate through the following…

Justin Riley December 18, 2010

Congrats Mike

Shoulder Press De-Load5 @ 40% WM5 @ 50% WM5 @ 60% WM "Freddy's Revenge"5…

Justin Riley December 17, 2010

Bailey's and Coffee Party This Saturday!

"Lynne on the Ground"5 Rounds For Max RepsPush UpsPull Ups We would like all…

Justin Riley December 16, 2010