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October 2012

Unbroken?

1-2-3-4-5-5-4-3-2-1Squat Clean ThurstersC2B Pull-Ups* 10 Burpee penalty for "Unbroken Sets"Rest 5 MinRun 1 Mile…

Chris Lene October 15, 2012

Strength Sunday and the Strongest

Great job to all the CFES competitors Saturday at the Strongest Contest in Vacaville,…

Rae Shih October 14, 2012

Congratulations AO and LO!

20 Min AMRAP10 Wall Balls15 Burpee Pull-UpsRun 400M A great time was had as…

Chris Lene October 13, 2012

T-shirt Ideas?

Push Press5-5-3-3-3 5 Rounds for Time5 Ground To Over-Head 50% of 1RM Snatch Lunge Step…

Chris Lene October 12, 2012

Classes Combined

10 Rounds1 Min Row (Max Calories)1Min Max Double UndersRest 1 Min Over this next…

Chris Lene October 11, 2012

Look What Travis Did!

Front Squat3-3-3-3-3-3-3 5 Rounds For Time:3 Reps Push Press 95/653 Reps Push Jerk3 Reps…

Aaron October 10, 2012

Reattachment Day

WOD As many of you know I had a pretty significant injury last week…

Justin Riley October 9, 2012

CF BDay WOD

Snatch Pull – Hang Snatch – Snatch5×1-1-1 5 Rounds For Time:3 Box Jumps As…

Aaron October 8, 2012

Strength Sunday

Yesterday after coaching you guys at 11am, I volunteered to go with weightlifting coach…

Rae Shih October 7, 2012

CF + Attitude + Consistency = Success... Happy 40th!

Bench Press 5-5-5-3-3-3 5 Rounds:5 Clean and Jerk @ 75%80 Yard Prowler 90/50 I…

Justin Riley October 6, 2012

Happy Birthdays Claudia

5k Run!  It's part of the program, so don't puss out! Claudia is 62…

Justin Riley October 5, 2012

Jacked and Tan

Squat 5-5-5-3-3-3 2 Rounds:2 Min Max Push Jerk 115/751 Min Rest2 Min Max Burpee…

Justin Riley October 4, 2012

The Nabeta's Annual Halloween Bash

Tabata:Sit UpsDouble UndersRowBox Jump No rest between, score lowest set of each exercise. It's…

Justin Riley October 3, 2012

70's Big in the House!

Sumo Deadlift w/bands or chains 3-3-2-2-1-1-1 21-15-9 of:Front Squat 135/95Handstand Push Up Cori Gets…

Justin Riley October 2, 2012

Pain Face

3 Rounds:200ft Walking Lunge50ft Handstand walk50 KB Swings 35/26 A few days after conquering…

Aaron October 1, 2012