For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters
Keun came to play with us for the Level 1 Cert. all the way from South Korea.
We hope he got all the knowledge he needs to help grow CF there!!!
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Warriors scale this doing only the rounds of 21-15-9
Tonight our 1900 Bootcamp graduates!!! Let root them on as they finish up strong with "Fran"!!!
REST DAY
Rest, Skills and Drills or Make up a
WOD that you missed this week!!
Countdown to Laura's Hiatus from CFA "7 days, 9 hours, 13 Minutes, 43 seconds"
... We are already looking forward to her return!!
For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps
Post time to comments.
The Charlie Brown shorts never get old!!! A big welcome to "Eddy", seen going
through his press fundamentals here!!!
"Front Squats"
3-3-3-3-3
Where'd he GOOOOOOO? Chris Spealer getting down and dirty with a tire that
was not only bigger than him but was over 3 times his body weight... One
word for him "BEAST"!!!!
For those who have been sending emails via the new info page our apologies for
not answering yet. We are having a grip of problems figuring out the new
System. For now if you need some info please Email either:
"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
These are squat, not power, snatches.
Post time to comments.
With a continuously running clock
do one pull-up the first minute, two
pull-ups the second minute, three
pull-ups the third minute... continuing
as long as you are able. Use as many
sets each minute as needed.
Cody Jennings Coaches his Paula through the Med Ball Clean
during the Level 1 Certification! These two firebreathers will be
opening a new box in Clearlake, TX in the near future!
Squat Cleans
1-1-1-1-1-1-1
or
Warrior WOD
Hang Power Clean/ Front Squat
1-1-1-1-1-1-1
Freddy C. and "Speal" at the Level 1 Cert.!!! Photo Edited by Karen Walzer
7 Rounds for time of:
95# Sumo Deadlift High Pulls, 10 Reps
10 Ring Dips
Martha, get well soon!!
Rest Day
One of our new T-Shirts currently under print... Let us know whaty you think!!
