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June 2012

Alright Softies, Hope You Had Your PR Bar!

Newbie Throwdown! What would Roger have to say about this? Go out there and…

Justin Riley June 30, 2012

NEWBIE THROWDOWN DETAILS

5 Sets2 Push Jerk + 1 Split Jerk @ 85% 5 Rounds:5 Power Snatch25…

Justin Riley June 29, 2012

Smashin' It!

10 Rounds Each For Time:10 Push Up + DB Row 45/30'sSprint 100m Lots of…

Justin Riley June 28, 2012

Lene Is Full Of Surpirses

Overhead Squat 3-3-2-2-1-1-1 10 Minute AMRAP: 2 Push Press @ 135# 3 Split Jerks…

Justin Riley June 27, 2012

Calling All Stong Persons and CF'ers

5 Rounds For Time:15 Knees To Elbows15 Hip Extension15m Handstand Walk15 Box Jump 24"/20"…

Justin Riley June 26, 2012

Another Tool For Us "Soft" CFer's

7 Sets:3 Deadlifts+3 Sumo-Deadlifts For Time:21-15-9Kettlebell SwingsRing Dips    As flattering as it was…

Aaron June 25, 2012

East Sac Barbell Club 1st Mock Oly Meet

Rest Day Yesterday was the 1st mock meet for the barbell club in thier…

Justin Riley June 24, 2012

Have We Gone Soft?

Bench Press 5-5-5-5-5 @ 85% 5 Rounds For Time:10 Front Rack Lunge 95/6510 Pull…

Justin Riley June 23, 2012

Annonucing Our New Class, FlexNastics

Snatch70% x 275% x 280% x 1-1-1 '08 CF Games Final EventFor Time:30 Squat…

Justin Riley June 22, 2012

New Shirts, New Deal, Limited Time, Get In On It!

EMOTM of 15 Minutes Alternate Between:80yd Push Prowler Push 50/30 (even minutes)10 KB Swing…

Justin Riley June 20, 2012

Getting Your Beauty Sleep?

Front Squat 3-3-3-3-3-3-3 @ 75-85% 5 Rounds:12 DB Deadlift6 DB Push Press12 Toes To…

Justin Riley June 20, 2012

So You Say You Wanna Get Stronger...

4 Rounds:Row 500mRun 400m This weekend is the CF Powerlifting Certification right here in…

Justin Riley June 19, 2012

Newbie Throwdown Clues and Teams

Sumo Deadlift 3-3-3-2-2-2-2 Partner AMRAP 12 Minutes:Carry Partner 50ft10 BurpeesOther Partner Goes You all…

Chris Lene June 18, 2012

Weighted Pull Ups

Rest Day Still ripped and hitting her WODs at almost 8 months pregnant.  For…

Justin Riley June 16, 2012

Looking Forward to the Show

Couple's Acrobat Practice (Or Whatever Travis Already Had Planned)   Since Travis and Justin…

Blake June 16, 2012

When There Is A Lot Of Running In The WOD...

Run 1 MileRest 10:00Run 1 Mile Blog post stolen from thiscrossfittinglife.tumblr.com Don't be that…

Justin Riley June 15, 2012