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April 2012

Oh You Just Wait, I have Ideas

  Since our little tug 'o war session was such a hit a couple…

Blake April 14, 2012

You Have The Tools To Control Your Own Fate

In Teams of 3,AMRAP 20 Minutes:200ft Parner Carry Max Reps Power SnatchRest while you…

Justin Riley April 13, 2012

Book Your Regionals Hotel Now

EMOTM 15 Minutes2 Front Squats @ 80%+ Perform 1 rep the first minute, 2…

Justin Riley April 12, 2012

Scale Up, and Lets Put Bands on EVERYTHING!

10 Rounds, 1 minute each with a 1 miunte rest between:200m Sand Bag Run…

Justin Riley April 11, 2012

A True CF Warrior Has Pulled Through Strong

EMOTM 10 MinutesClean and Jerk 90%+ 3 Rounds For Time:4 x 40 yard Shuttle…

Justin Riley April 10, 2012

Next Time You're On The Pot

For Time:Run 3x (200+400+600)Rest exactly the length of the interval (i.e. 200m=35 seconds rest…

Aaron April 9, 2012

The Grinder Crew

Rest Day Here is the gang from the Elg Grove Grinder yesterday at CF…

Justin Riley April 8, 2012

Bar Position in YOUR Squat

     You can witness many different squat variations when you look around our…

Blake April 7, 2012

Dealifart PR

Bench Press 2-2-2-2-2-2-2-2-2-2 3 Rounds AMRAP 3 Minutes:1 Snatch Pull2 Power Snatch3 Hang Squat…

Justin Riley April 6, 2012

Feeling Burned Out?

3 Rounds Each For Time:10 Box Jump 30/2420 DB Snatch30 Rope Slam40 Walking LungesRest…

Justin Riley April 5, 2012

Sprinting is the New Yogging

Back Squat 2-2-2-2-2-2-2-2-2-2 3 Rounds For Time:25 Pull Ups7 Push Jerks Sprinting intervals are…

Justin Riley April 4, 2012

Perpetual Torture

Run a 100m sprint every 45 seconds for 10 minutes 4 Rounds:10 Toes To…

Justin Riley April 3, 2012

Don't Be Such an Orange!

Deadlift 3-3-3-3-3-3-3-3-3-3 21-15-9 of:DB Thruster + Push PressLateral Burpee Pick up something heavy today!

Justin Riley April 2, 2012

Cheers!

Rest Day    Nick and Kal celebrating their triumph over the Level one test….

Aaron April 1, 2012