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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

First Muscle Ups!!!

Bench Press 5-5-5-5-5 Alternate For Time: 5-10-15-20-25 Dips 25-20-15-10-5 Air Squats There’s nothing like…

Justin Riley June 14, 2013