Monday WOD 10/10/16
Don’t forget we only have 9am and 5:30pm WOD times today. Warm Up: Tabata: Burpees Banded Side Steps Front Squats Push Ups Strength: Clean & Jerk Complex 1 rep = 1 Clean + 1 Front Squat + 1 Shoulder to OH …
Year: 2016
Saturday WOD 10/8/16
Thank-you for your service Master Sergeant Simon Phillips! Warm Up: Tabata: Jumping Lunges Sit Ups Kip Swings Single Leg Deadlifts WOD: Master Sergeant Simon Phillips Retirement WOD For Time: 20 Pull Ups 20 Box Jumps (24/20) 200m Run 20 Push Ups …
Friday WOD 10/7/16
Warm Up: Tataba: Burpees Hollow Rocks Banded Side Step Front Squats Strength: Front Squat 3-3-3-3-3 WOD: 4 Rounds For Time: 10 Front Rack Lunges (95/65) 30 DU’s (2:1 singles)
Thursday WOD 10/6/16
Don’t forget to sign your team up for Barbells for Boobs before noon on Friday to make sure you and your partner get a shirt! 🙂 Warm Up: Tabata: DU’s Plank Hold KB Swings Lunges WOD: 15 min AMRAP: 100m …
Wednesday WOD 10/5/16
Warm Up: Tabata: Feet to Hands Lateral Lunges Push Ups OH Squats Strength: Squat Snatch 1-1-1-1-1-1 WOD: 3 Rounds For Time: 200m Run 10 Burpees 10 Pistols 1 Rope Cimb
Tuesday WOD 10/4/16
Warm Up: Tabata: Mountain Climbers Jumping Squats Atomic Sit Ups Push Press WOD: For Time: 27-21-15-9 reps of: Wall Balls (20/14) Clean & Jerks (95/65)
Monday WOD 10/3/16
Thank-you to everyone who came out to support CFR at Relay for Life! We had a great time for a great cause! Warm Up: Tabata: Burpees Hollow Rocks Lunges Strict Press Strength: Press Complex 2 Strict Press + 3 Push …
Friday WOD 9/30/16
We are canceling the Saturday WOD for this week only. We will all be up at Relay for Life! Come on up and walk/run some laps or stop by our camp for a mini WOD and to hang out 🙂 …
Thursday WOD 9/29/16
We are canceling the Saturday WOD this weekend. Instead come on up to the Relay for Life and walk some laps for a good cause. We will have a booth up there so stop by and say hi 🙂 Warm …
Wednesday WOD 9/28/16
Warm Up: Tabata: Feet to Hands Jumping Squats T2B Strict Press Strength: Split Jerk 1-1-1-1-1-1 WOD: 8 min AMRAP: 10 OH Squats (125/85) 15 Burpees