Sunday 02-03-13

Open Gym 10:00am – 12:00am

Suggested WOD

“The CFRC Intro WOD”

7 Minute AMRAP

7 Wall Balls

7 Burpees

Your Champs.

Life’s under no obligation to give us what we expect. (Margaret Mitchell)

Saturday 02-02-13

TEAM WOD

20 Minute AMRAP

5 Box Jumps

10 Kettlebell Swings

15 Hand Release Push Ups

:Teams of two.  One athlete works at a time.

In case you haven’t heard.  This gym loves burpees.

Be so good they can’t ignore you. (Steve Martin)

Friday 02-01-13

WOD

50 Double unders
50 Burpees
50 Wall balls #20/#16
50 Good Mornings #45
50 Push press #45
50 Knees to elbows
50 Walking Lunges
50 Kettlebell swings1  pood
50 Jumping pull-ups
50 Box jump 24/20in

For Time

Power Lifting

4 Sets

2 Weighted Chest to Bar Pull ups

Rest 20 Seconds

Max Reps Chest to Bar Pull ups

Rest 20 Seconds

Max Reps Ring Dips

Rest 3 Minutes

The face of a champion!  Rich post-birthday WOD!

Never allow someone to be your priority while allowing yourself to be their option. (Mark Twain)

Thursday 01-31-13

Skill

Chest to Bar Pull Ups

WOD

“Sean”

10 Rounds

11 Chest to Bar Pull Ups

22 Front Squats #75/#55

For Time

Endurance WOD

4 sets

800m Run

For time

Rest as needed between sets.  Maintain the same pace for all four runs.

U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

Someone said to Voltaire, “Life is hard.” Voltaire replied, “Compared to what?”

Wednesday 01-30-13

Buy In

Take 10 Minutes to find your 1 Rep Max Thruster

WOD

21 Thrusters #135/#95

400m Run

15 Thrusters

400m Run

9 Thrusters

400m Run

For Time

Power Lifting

Front Squat

3 @ 80% 1-RM

2 @ 85%

1 @ 90%

5 @ 70%

5 @ 75%

5 @ 80%

5 @ 85%

Rest 2 minutes between each set.

Tanya and Friends post-birthday WOD

The harder the conflict, the more glorious the triumph. (Thomas Paine)