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October 2012

Heads Up Masters

Front Squat 3-3-3-3-3-3-3 EMOTM 10 min, as Heavy as Possible:3 Tap and Go Clean…

Justin Riley October 31, 2012

You Boys Better Get To Work

3 Rounds:1000m Row3 Min Rest 21-15-9 of:Strict Toes To BarHandstand Walk (ft) A lot…

Justin Riley October 30, 2012

Check This S.H.T. Out

3 Position Power Clean 5 sets EMOTM For 10 Minutes:3 Thrusters @ 65% 1RM6…

Aaron October 29, 2012

Spooky Saturday and Strength Sunday

Thanks to Cherie and Brian for hosting their annual Halloween party! (And for loaning…

Rae Shih October 28, 2012

How To Pick Up Chicks

"Filthy Fifty"For Time:50 Box Jump 24/20"50 Jumping Pull Up50 KB Swing 35/2650 Walking Lunges50…

Justin Riley October 27, 2012

Want to Train With an Olympian?

3 Rounds For Time:400m Run21 Alt. DB Snatch 40/3012 Chest to Bar Pull Up…

Justin Riley October 26, 2012

A Little Inspiration

Weighted Dips 5-5-5-3-3-3 AMRAP 15 Minutes:30 Double Unders20 Air Squats10 GHD Sit Ups5 Muscle…

Justin Riley October 25, 2012

It's That Time Of Year Again

5 Sets:1 Snatch Balance+ 2 Overhead Squats EMOTM 10 Minutes:3 Push Jerks @ 70%7…

Justin Riley October 24, 2012

We're Back!

For Time:50 KB Swings 70/53   5 Rounds   10 Deficit HSPU   15 Calorie Row25 KB…

Aaron October 23, 2012

Happy Birthday Broski

Low Hang Power Clean 3-3-3-2-2-2-2 4 Rounds:200m Run15 Wall Ball 20/1415 Pull UpsRest 2:1…

Justin Riley October 22, 2012

Strength Sunday

Some new challenges came up this week for you strength class folks. Heavy turkish…

Rae Shih October 21, 2012

A New Riley On The Way!

For Time:800m Run  3 Rounds-  30 Rope Slams  20 Toes To Bars  10 Muscle…

Justin Riley October 20, 2012

We Got A New Big Man On Campus

Weighted Pull Up 3-3-3-3-3-3-3 Alternating TabataDeadlift @ 50%Air Squat Kyle McCray has been here…

Justin Riley October 19, 2012

2-fer-1's

Back Squat 3-3-3-1-1-1 AMRAP 7 Minutes, with no racks:1, 2, 3.. Push Press 135/951,…

Justin Riley October 18, 2012

Calling All Coaches, Interns, Competitors, L1 Certs, or just plain kool-aide drinking CF'ers

For Time:100ft Lunge50 Push Ups50 Double Unders25 Knees 2 Elbows5 Rope Climb50 Box Jump…

Justin Riley October 17, 2012

On the Mend

Klokov Complex For Max Load:Clean PullSquat CleanPause Front SquatPush PressSplit Jerk 21-15-9:Wall Ball 2…

Justin Riley October 16, 2012