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August 2012

Muscle Music

For Time:25 Walking Lunges 20 Pull Ups 50 Box Jumps 20" 20 Double Unders…

Justin Riley August 31, 2012

Mobilization Fever

Squat 5-5-3-3-1-1-1 21-15-9 of:Wall Ball 20/14Power Snatch 95/65 K-Star has empowered us to be…

Justin Riley August 30, 2012

Fitness Applied

30 Rounds For Distance:Row 30 SecondsRest 30 Seconds Casey and Jamie geared up in…

Justin Riley August 29, 2012

IT'S A SPORT!!!

Clean and Jerk 1-1-1-1-1-1-1 30-20-10 of:Jumping LungesDB Push Press 45/30's Just another funny from…

Justin Riley August 28, 2012

Denise vs. Tire

10-8-6-4-2 of:Muscle UpsBox Jump 40/30" Since deadlifting 273# earlier in the week wasn't enough,…

Aaron August 27, 2012

Strength Sundays

WOD: Rest Hi everyone, Rae here. Sunday Strength days will house 1) our weekly…

Rae Shih August 26, 2012

Ain't Nothin Wrong With A Little Bromance

In teams of 3 with 2 working at a time, complete the follwiong:1000 Double…

Justin Riley August 25, 2012

Busting Justin's Balls

Weighted Pull Ups 5-5-5-3-3-3 2 Sets Max Kipping Pull Up 4 Rounds:3 Box Jump…

Chris Lene August 24, 2012

1000lb Tire Flip

AMRAP 20 Minutes:400m Run15 Burpee5 Tire Flip Rob Orlando with a 1000lb tire flip. …

Justin Riley August 23, 2012

The T2B Rockettes of CF

Overhead Squat 5-5-5-5-5-15 5 Rounds, 1 Minute Each10 Plyo Push Ups alt over 45#…

Justin Riley August 22, 2012

Oly Class Off and Running

5 Rounds in Partners,AMRAP 3 Minutes On, 3 Minutes Off:Partner 13 DB Front Squats…

Justin Riley August 21, 2012

BFTs For Plates?

Deadlift 5-5-3-3-1-1-1 5 Rounds For Time:15 KB Swings15 Pushups    If we run out…

Aaron August 20, 2012

Big PR

Rest Day After 10 sets of 2 on camber bar chained box squats up…

Justin Riley August 19, 2012

Stoners

Push Jerk 5-5-5-5-5 4 Rounds:3 Squat Snatch @ 50%50ft Lunge50ft Bound At CFES, everyone…

Justin Riley August 18, 2012

Just When You Thought CFES Couldn't Get Any Better...

Fer Time:100 Double Unders75 KB Swings 53/3550 Ab Mat Sit Ups25 Handsatnd Push Ups25…

Justin Riley August 17, 2012

A Little Wedding WOD

Stone Shoulder 1-1-1-1-1-1-1 Tabata Stone Shoulder @ 70% of mazrest 1minTabata DB Push Press…

Justin Riley August 16, 2012