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Arch, But Keep The Ass On The Bench

Bench Press 3-3-3-1-1-1 3 Rounds, 3 minutes each:200m Sled Pull 90/45Max Reps Squat Clean…

Single arm movements

5 Rounds for TimeRun 200m10 Pull-Ups10 Goblet Lunges 10 Kb Single Arm Push Press (5x…

Rocking the Muscle Ups

Squat 5-5-5-5-5 5 Rounds For Time and Load:5 Push Jerks10 GHD Sit Ups The…

Even Better On Day 2!

Rest Day Cori kicked some serious butt today moving up the ranks from 17th…

Tough Competition Yet Successful Performance on Day 1

For Time:Run CFES to Lean On me5 Mile Stationary Bike50 Ball Slam50 KB Swing50…

Welcome Back!

Front Squat5-5-5-5-5Then 3 x 500m Row2:00min between rounds It is always nice to have…

Newbie Throwdown Clips

AMRAP 15 Minutes:Run 400m 15 Burpees Here are some clips from this year's Newbie…

Progression Is The Key

5 Minutes:Row 1000mMax Handstand Push UpsRest 2:304 Minutes:Row 800mMax Handstand Push UpsRest 2:003 Minutes:Row…

Get A PR Today, Keep It Clean

Deadlift 1-1-1-1-1-1-1 21-15-9 ofDeadlift 225/155DB Thruster 45's/30's Don't forget to stay tight!

Sign Up Before It's Too Late!

Weighted Pull Ups 5-5-5-3-3-3 For Time: 30 Power Snatches @ 65-75% 1RM Walking Lunge…

Shit Weightlifter Chicks Say

Rest Day Seen this one on a few CF websites.  A couple good laughs…

FlexNastics A Huge Success Thus Far

5 Rounds Each For Time:10 Alt One Arm DB Snatch 55/3540, 30, 20, 10…

Muscle Up Madness

Front Squat 1-1-1-1-1-1-1 7 Rounds:7 Slapping Push Ups7 Hang Squat Cleans 135/95 5 people…

[July 5, 2012]

UPCOMING MOXIE MADNESS TEAM COMPETITIONI have registered a team in each of the 3…

Great Fun Yesterday

30 Muscle Ups For Time Great crew yesterday.  Thanks for coming out to play.

Happy 4th!

"4th of July Partner WOD" For Time:Part 1Between you and your partner, perform 76…

East Sac Barbell Clips

Power Clean 2-2-2-2-2-2-2-2-2-2 EMOTM 10 Minutes:3 Seated Box Jumps 30"/24"7 Pull Ups East Sac…

Mobilize The Fam

For Time:Run 1200m150 Double Unders30 BurpeesRun 800m100 Double Unders20 BurpeesRun 400m50 Double Unders10 Burpees…

Great Job Newbies

Rest day! Amazing job an spirit shone by all who participated in a day…

Alright Softies, Hope You Had Your PR Bar!

Newbie Throwdown! What would Roger have to say about this? Go out there and…

NEWBIE THROWDOWN DETAILS

5 Sets2 Push Jerk + 1 Split Jerk @ 85% 5 Rounds:5 Power Snatch25…

Smashin' It!

10 Rounds Each For Time:10 Push Up + DB Row 45/30'sSprint 100m Lots of…

Lene Is Full Of Surpirses

Overhead Squat 3-3-2-2-1-1-1 10 Minute AMRAP: 2 Push Press @ 135# 3 Split Jerks…

Calling All Stong Persons and CF'ers

5 Rounds For Time:15 Knees To Elbows15 Hip Extension15m Handstand Walk15 Box Jump 24"/20"…