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July 2014

Congrats to Our First New CF 101 Grad

Walking Lunge 8-8-8-8-8 ea 3 Rounds: 400m Run 500m Row Rest 3 min “My…

Justin Riley July 31, 2014

Checkin In With China

“Fran” 21-15-9 of: Thrusters 95/65 Pull Ups So Justin made a request that I…

Justin Riley July 30, 2014

Welcome Back Andrew

Deadlift 5 x 4-6 @ 32X1 21-15-9 of: KB Swing 53/35 Box Jump 24/20″…

Justin Riley July 29, 2014

Mr. Clean

For Time: 30 Burpees 400m Run 15 Power Snatches 95/65 800m Run 15 Power…

Aaron July 28, 2014

Preparing to Open Up a Can

AMRAP 20 Minutes: 4 Pull Ups 8 Push Ups 12 Air Squats Another team…

Justin Riley July 26, 2014

Happy Birthday Jason Montez

In 15 Minutes: 3 RM Push Jerk AMRAP 10 Minutes: 200m Run 12 DB…

Justin Riley July 25, 2014

Get Your Dip on with the Slingshot

AMRAP 7 Minutes: 5 Deadlift 135/95 7 Cal Row Rest 3 Min AMRAP 5…

Justin Riley July 24, 2014

The Mothership Is Complete

In 15 Minutes, Find Your 3RM Pausing Front Squat 4 Rounds For Time: 15…

Justin Riley July 23, 2014

Welcome Michele

In Teams Of 3, 3 Rounds For Time: 75 Cal AirDyne 60 Burpees 45…

Justin Riley July 22, 2014

This Soylent Isn't People

Find 1RM Power Snatch In 15 Minutes 3 Rounds For Time: Run 400m 15…

Aaron July 21, 2014

Who Wants It More?

Bench Press 5-5-5-5-5-5-5 21-15-9 of: Deadlift 135/95 Push Up Row Cal The first team…

Justin Riley July 19, 2014

Surf and Turf Member Throwdown

4 Rounds For Time: 400m Run 2/1 Rope Climb 15 DB Hang Power Clean…

Justin Riley July 18, 2014

Things are Heating Up

DB Step Ups 8-8-8-8-8 each Set step height so hip crease is below the…

Justin Riley July 17, 2014

Welcome Aaron

15 Minute AMRAP: 10 Push Press 95/65 10 Box Jump 24/20 10 V-Up My…

Justin Riley July 16, 2014

Many Changes In The Works, Get On Board!

Overhead Squat 5-5-5-5-5 @ 3011 AMRAP 10 Minutes: 60 Bar Facing Burpees 30 Overhead…

Justin Riley July 15, 2014

Fight Gone Bad Style Chaos

5 Rounds For Time 10 Power Clean 135/95 10 Pull Ups 10 T2B, GHD,…

Aaron July 14, 2014