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January 2014

Are You In?

AMRAP 20 Minutes: 200m Run 10 Toes to Bar 10 Alt DB Snatch AHAP…

Justin Riley January 31, 2014

Superbowl PARTY!!!

Squat 5 x 3-5 @ 30X1 AMRAP 12 Minutes: 10 Burpees 10 KB Swing…

Justin Riley January 30, 2014

Rolling On That IT Band Again?

With a Partner, 7 Rounds Each: 350/300m Row 10 DB Clean and Press Rest…

Justin Riley January 29, 2014

Are You In? Does a Bear Shit in the Woods?

For 10 Minutes, Practice: Halting Snatch Deadlift + Power Snatch *go as heavy as…

Justin Riley January 28, 2014

Monday Motivation

15 Minute AMRAP: 7 Pull Ups 9 Wall Balls 20/14 12 Box Jumps 24/20…

Aaron January 27, 2014

Feb 27th... Let the Games Begin. Get in on the Action!

3 Rounds: Max HS Hold Belly Facing Wall Max L-Sit on parallettes (scale to…

Justin Riley January 25, 2014

The Founding Fathers

Push Press 5-5-5-5-5 7 Rounds: 200m Run 7 Ring Push ups 10 Air Squats…

Justin Riley January 24, 2014

CFES Superbowl Party Is Back!

AMRAP 15 Min: 5 Deadlift 135/95 10 Pull Up 15 AbMat Sit Up Sunday…

Justin Riley January 23, 2014

Head to Toe Virtuosity

Overhead Squat 3-3-3-3-3 @ 3111 3 Rounds: 20 Wall Ball 20/14 400m Run It’s…

Justin Riley January 22, 2014

It Goes Both Ways

For Time: 1000m Row 15 KB Swing 53/35 100ft Bear Crawl 15 KB Swing…

Justin Riley January 21, 2014

HarKar Wins Big!

15 Minutes To Find Max Power Clean 7 Minute AMRAP 3 Power Clean 95/65…

Aaron January 20, 2014

Welcome Back Wild Thing

Rest Day Some of you who have been around will remember Greg “The Wild…

Justin Riley January 19, 2014

SicFit Event Wrap Up

Take Turns With a Partner, 8 Rounds Each 200/150m Row 6 Alt DB Snatch…

Justin Riley January 18, 2014

It's Around the Corner. Are You Ready?

Push Jerk 2-2-2-2-2-2-2 4 Rounds For Max Reps: 1 Min Shoulder to Overhead 95/65…

Justin Riley January 17, 2014

New Toys!

Front Squats 5 sets of 3-5 Reps @ 32X1 10-9-8-7-6-5-4-3-2-1 of: KB Swing 53/35…

Justin Riley January 16, 2014

Need A Rope?

20sec on/10 off Tabata 8x each then rotate: Rope Slams Box Jump Toes to…

Justin Riley January 15, 2014