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October 2011

Help me Procrastinate

Push Press 3-3-3-3-3 Justin's Idol…  Partner WOD100 Meter Farmer's Walk 90#Max Pullups      As…

Blake October 15, 2011

Announcing The Competitor Training Program

Run 1 Mile For TimeRest 10 MinutesRun 1 Mile For Time______________________________ For those of…

Justin Riley October 14, 2011

Run/Walk/Drink To Feed the Hungry

Overhead Squat 1-1-1-1-1Front Squat 1-1-1-1-1Back Squat 1-1-1-1-1 Try to increase the load on every…

Justin Riley October 13, 2011

CF For All

5 Rounds, 2 minutes each:80 Yard Prowler Push 90/50Max Calorie Row in remaining timeRest…

Justin Riley October 12, 2011

Lots of Oppritunity on the Horizion

Squat Clean 1-1-1-1-1-1-1 100 Burpees For Time Upcoming EventsHere are 4 different events that…

Justin Riley October 11, 2011

So Precious

5 Rounds For Time: 6 Handstand Pushups12 Chest to Bar Pullups24 Walking Lunges 35#…

Aaron October 10, 2011

Scaling and How to be more Elite.

Rest Day     Today I want to talk about scaling; both when is it appropriate…

Blake October 9, 2011

Pull Your Head Out

Weighted Pull Ups 3-3-3-1-1-1 5 Rounds::30 sec Max Reps Power Snatch @ 50% 1…

Justin Riley October 8, 2011

Anyone Up For Level 1 at 5:30 PM?

3 Rounds:Row 1000mRest As Needed *During the rest do 10 skin the cats and…

Justin Riley October 7, 2011

Another Halloween Party With The Nabeta's!

Front Squat 5-5-5-5-5 15-12-9-6-3DB Squat Clean Thruster 45/30Burpee Lateral Hop The Nabeta's CFES Halloween…

Justin Riley October 6, 2011

The Honeymoon is Over :-{

5 Rounds For Time:40 Double Unders30 Box Jump 24"/20"20 KB Swing 53/35 Loren just…

Justin Riley October 5, 2011

Level One Prep Class

Hang Power Snatch 1-1-1-1-1-1-1 Box Jump 8 x 3 as high as possible 15-10-5…

Chris Lene October 4, 2011

Want Another Crack At FGB?

2 Rounds, Each For Time:8 Deadlifts @ 80% 1RM8 Deadlifts @ 70% 1RM 8 Deadlifts…

Aaron October 3, 2011

Who says Concentration Curls Aren't Functional?

REST DAY Matt still suffers from GLOBO-GYM-ITIS! His biceps still show remnants of too…

Chris Lene October 2, 2011

Sandbags!!!

3 Rounds For Time:Run 800 Meters12 Sandbag Ground-to-Overhead21 Pullups When one doesn't have Justin's…

Blake October 1, 2011