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April 2011

Let's Get Loose!

No WOD, no classes today.  We are closed for the Kelly Starrett Mobility Seminar. …

Justin Riley April 30, 2011

When This Thing is Over, I Want to Party!

4 Rounds, Each For Time:40 Yard Suicide Shuttle Sprint (10 yard increasing lines)15 KB…

Justin Riley April 29, 2011

Pump up the Volume!!!!

EMOTM 15 Minutes Perform:1 Squat Clean and Jerk @90% 1RM We all have those…

Brooke April 28, 2011

Future Fire Breather

Row 2k For Time Kailee Nabeta demonstrates excellent form and mobility on the thruster.  Young…

Justin Riley April 27, 2011

Fillin the kitchen sink

Bench Press5-5-5-5-5 Then 10 minute AMRAP:3 Muscle-Ups/1 Muscle-Up5 Handstand Push-Ups/3 Handstand Push-UpsRun 200m  Yesterday's…

Brooke April 26, 2011

Meet Blake Bender

Overhead Squat 3-3-1-1-1-15 8 Rounds For Time:2 Power Snatch 135/851 Hang Squat Snatch 135/852…

Justin Riley April 25, 2011

3, 2, 1, Slow!

Rest Day Well, the trip to Stockton kinda fell through yesterday.  Morning classes ran…

Justin Riley April 24, 2011

Magic Yoga Pants

AMRAP 20 Minutes:5 Power Clean 140/10010 Toes to Bar15 Wall Ball 20#-10ft/14#-9ft Hey Ladies… …

Justin Riley April 23, 2011

How's This For Functional?

For Time:70 Burpees60 Box Jumps 24"/20"50 Ring Dips40 GHD Sit Ups30 Chest To Bar…

Justin Riley April 22, 2011

Nobody said it was easy

Back SquatSpeed Doubles2-2-2-2-2-2-2-2-2-2 Every minute on the minute for 10 minutes Then for time:Run…

Brooke April 21, 2011

Rockin' Out At CFES

AMRAP 20 Minutes:10 GHD Sit Ups10 Deadlift 225/15550 Double Under How could something that…

Justin Riley April 20, 2011

How about we all try a new position?

Weighted Pull Up 5-5-5-5-5 + Max Set Kipping Pull Ups 400m Sled Pull 90/45Immediately…

Brooke April 19, 2011

The Prodigy Strikes Again

Clean and Jerk 1-1-1-1-1-1-1 4 Rounds:Row 400mRest 90 seconds I happened to drop by…

Justin Riley April 18, 2011

Another Great Week of the Open

Rest Day Well it was another epic week of the CF Open with many…

Justin Riley April 17, 2011

Book Your Hotels

AMRAP 10 Minutes:60 Bar Facing Burpees30 Overhead Squats 120/9010 Muscle Ups The Nor Cal…

Justin Riley April 16, 2011

Aren't They Glorious?

3 Rounds For Time:Run 400m21 Wall Ball 20/1412 Toes to Bar Outdoor pull up…

Justin Riley April 15, 2011