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March 2011

WOD #2.....CHECK!

Speed Back Squat (40-50% 1RM)2-2-2-2-2-2-2-2-2-2   Rest 60 seconds between sets  3 Rounds of: 40yd…

Brooke March 31, 2011

Swinging The Heavy Bat

50ft Shuttle Run For Max Line Touches In 3 Minutes, Then immediately perform 6 Round…

Justin Riley March 30, 2011

The Good Times Summer Classic

Bench Press 5-5-3-3-20 4 Rounds:5 Big Fat Pull Ups21 KB Swings 53/35 Our friends…

Justin Riley March 29, 2011

Are you there Shem?

Squat Clean3-3-2-2-1-1-1 Then for time:Row 50 Calories45 Squat Cleans @40% of 1RM30 Burpees with…

Brooke March 28, 2011

Never a Gloomy Day At CF

Rest Day Tony hits the knee to elbow while the 9AM class warms up…

Justin Riley March 27, 2011

Bumpin' Uglies

Open WOD #1 – Take 2AMRAP 10 Minutes:30 Double Unders15 Power Snatch 75/55 All…

Justin Riley March 26, 2011

CF Anywhere Open House Sunday

5 Rounds For Time:5 Muscle Ups10 Wall Ball 30/2015 Box Jump 24/2020 Anchored Ab-Mat…

Justin Riley March 25, 2011

Fit as F**K!

WOD:EMOTM for 15 minutes:2 Power Cleans @75% 1RM1 Seated Box Jump @75% Max height…

Brooke March 24, 2011

It's All In The Wrists + Newb Challenge Update

5 Rounds For Time:Run 400m10 Each KB Snatch 53/35 We are running in the…

Justin Riley March 23, 2011

Get Ready, G-WOD Is Coming To Town June 11th

Weighted Pull Up 5-5-3-3+ 1 Max Set Dead Hang Pull Ups 8 Rounds For…

Justin Riley March 22, 2011

The Whiteboard

Back Squat5-5-3-3-20 Then alternating for time:5-4-3-2-1 Back Squat @75% 1RM25-20-15-10-5Knees to Elbows Dawn above doing…

Brooke March 21, 2011

Great Day At Rocklin CF

Rest Day Most of the gang from yesterday, Rocklin CF and CFES combined.  1st Saturday at Rocklin CFIt…

Justin Riley March 20, 2011

Scores Form Yesterday

Classes are at 8:00 and 9:00 this morning.  DON'T EFF IT UP! In Teams…

Justin Riley March 19, 2011

Keep Trying That SHT!

Hang Power Snatch 1-1-1-1-1-1-1 EMOTM 10 Min:5 Each DB Hang Power Snatch 55/352 Max…

Justin Riley March 18, 2011

Double Under Doom

4 Rounds Each For Time and Max Reps:Suicicide Line Sprint 10, 20, 30, 40…

Brooke March 17, 2011

Injured... Get Back On Your Feet

Bench Press 5-5-3-3-1-1-1 3 Rounds:15 Bench Press @ 65% 1RM3 Leg-less Rope Climb This…

Justin Riley March 16, 2011