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April 2011

Crankin out some mobility

1 Power Snatch every 30 seconds for 10 minutes @80-85%1RMThen 5 Rounds:5 Big Box…

Brooke April 14, 2011

Risky Business, Cocktail, or Top Gun?

4 Rounds:1 Min Max KB Swing 53/351 Min Row For Cal1 Min Paralette Facing…

Justin Riley April 13, 2011

How to be a Superhero

Bench Press5-5-5-3-3-3 10-9-8-7-6-5-4-3-2-1 of:Bench Press  BW/.75BWFeet Elevated Ring Row I think its about time…

Brooke April 12, 2011

Spirit of the THROWDOWN

Overhead Squat 5-5-3-3-20 For Time:Run 800mThen Immediately 2 Min Max Reps Each of the…

Chris Lene April 11, 2011

A Classic CF Day

Rest Day Great day yesterday and great performances.  There were many who were pushed…

Justin Riley April 10, 2011

Points, Clues and Updates

CF Open WOD #3AMRAP 5 Minutes:Squat Clean 165/110Jerk 165/110___________________________________________________________________You coaches are doing a wonderful…

Chris Lene April 9, 2011

Find Ways To Mobilize

Newbie Challenge Friday Night Open GYM HOURS 5:00pm to 6:30pm  They are now going to be more…

Justin Riley April 8, 2011

Fresh Blood!

4 Rounds, 3 Minutes Each40 yard Line Drill15 KB Swing 70/53Then with remaining time,…

Brooke April 7, 2011

Stud

Work on the weakest movement in the chain of your Squat Clean and Jerk/Thruster,…

Justin Riley April 6, 2011

Newbie Throwdown Update

Pull-ups 3-3-3-1-1-1 + 1 Set Max Dead Hang AMRAP 10 min 10 Chest Slapping…

Chris Lene April 5, 2011

Nobody is perfect

Back Squat3-3-3-1-1-1-10  Then 3 rounds of:3 minute running clock 10 back loaded thrusters 135/95 400m…

Brooke April 4, 2011

Great Bash At 209

CF Endurace @ 9:30 Meet at Aden Way and McClaren  or CF Open WOD #2 @…

Justin Riley April 3, 2011

There's Something About Mary

AMRAP 15 Minutes:9 Deadlift 155/10012 Games '10 Style Push Ups15 Box Jumps 24"/20" It's…

Justin Riley April 2, 2011

Step On Up

5 Rounds:Sprint 400m15 Overhead Squats 95/65Rest 3:00 Foundations is PACKED!  And packed full of…

Justin Riley April 1, 2011