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June 2013

Building Movement Proficiency

Rest Day Coach Aaron taking the group though some push jerk progressions and teaching…

Justin Riley June 30, 2013

So Did You Say You Wanted To Work On Your Oly Lifts?

“Trevor” In a team of 4, with 2 people at a time working, complete…

Justin Riley June 29, 2013

KRISTY with the 44# kb all DAY

Push Jerk 5-5-3-3-1-1-1 7 Rounds For Time: 10 Sumo Deadlift High Pull 95/65 10…

Justin Riley June 28, 2013

Better Results with a Back To Basics Approach

Run or Row 5k (aka see you tomorrow) Preface This is a long post…

Justin Riley June 27, 2013

Fish Outta Water

Front Squat 3-3-3-3-3-3-3 3 Rounds: 12 Heavy Thrusters* 50 Ab Mat Situps *Do not…

Justin Riley June 26, 2013

Be Like Eileen When You Grow Up!

In Partners, 1 at a time working AMRAP 20 Minutes: 7 Burpees 7 Box…

Justin Riley June 25, 2013

Need More Speed? Work On The Hang

Hang Squat Clean 2-2-2-2-2-2-2-2 4 Rounds For Time And Load: 20 KB Swings 20…

Aaron June 24, 2013

Mobility Tools

Its a Rest Day, but it shouldn’t be a day off. Rest day means…

Justin Riley June 23, 2013

An Impressive Squat Feat

Alternate Exercises OTM For 12 Min: 6-8 Reps Weighted Pull Up 6-8 Reps Weighted…

Justin Riley June 22, 2013

The Tactile Torture Chamber

3 Rounds, FGB Style 1 minute per station for max reps: Burpee Power Snatch…

Justin Riley June 21, 2013

Late Congrats To Chris and Yvonne!

Overhead Squat 3-3-3-3-3 8 Rounds: 200m Row rest 60 sec A belated congratulations to…

Justin Riley June 20, 2013

Kate Dub and the BFT

For Time: 1000m Row 30 Front Squats @ BW/.75BW 30 Burpee Pull Ups Did…

Justin Riley June 19, 2013

The Health Lift

Sumo Deadlift 3-3-3-1-1-1 3 Rounds: 800m Run Rest 3 min After some instruction on…

Justin Riley June 18, 2013

SuperMom Killin It

For Time: 21-15-9 Power Clean 135/95 Ring Dips Seems like CFES members are having…

Aaron June 17, 2013

52 Pick Up!

Rest Day After a mile run warmup, some stretching, drills and hang power cleans,…

Justin Riley June 16, 2013

Have You Done Your Mobility WOD Today?

AMRAP 15 Minutes- In Teams of 3: 100 Yard Farmers Walk Max Reps Power…

Justin Riley June 15, 2013