WOD

Scheduling Announcements:

Starting February 11th, CFRC will no longer have Saturday 10AM Open Gym. Sorry for any inconvenience.

Gym Closed April 8th and 9th for Level 1 Certification.

WOD

A.

Front Squat (3 Rep Max)

12 mins

B.

Metcon (Time)

3 Rounds of
30 Sumo Deadlift High Pulls (75/55)
30 Toes to Bar

Scheduling Announcements:

Starting February 11th, CFRC will no longer have Saturday 10AM Open Gym. Sorry for any inconvenience.

Gym Closed April 8th and 9th for Level 1 Certification.

WOD

A.

Metcon (Time)

For Time:
27-21-15-9
Deadlift (225/155)
50 Double Unders

B.

Accessory Work

5 Rounds
12 Barbell Sit Ups
1 min Handstand Hold

Scheduling Announcements:

Starting February 11th, CFRC will no longer have Saturday 10AM Open Gym. Sorry for any inconvenience.

Gym Closed April 8th and 9th for Level 1 Certification.

WOD

A.

Snatch (Heavy Single)

Start at 50% of 1RM add 10lbs (total) until failure.
12 min Time Cap.

B.

J.T. (Time)

21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

Scheduling Announcements:

Starting February 11th, CFRC will no longer have Saturday 10AM Open Gym. Sorry for any inconvenience.

Gym Closed April 8th and 9th for Level 1 Certification.

Open Gym 10AM to Noon

Suggested WOD

AMRAP 18:
30 Push Jerks (115/80#)
30 Box Jumps (24/20?)
30 Calorie Row
30 Toes-to-Bar

Scheduling Announcements:

Starting February 11th, CFRC will no longer have Saturday 10AM Open Gym. Sorry for any inconvenience.

Gym Closed April 8th and 9th for Level 1 Certification.

8AM Bootcamp

830AM Cycle

9AM Team WOD

10AM to 11AM Open Gym

TEAM WOD

Teams of 3:

AMRAP 7:
Bench Press
50 Bench Press (135/95#)
50 Bench Press (155/105#)
AMRAP Bench Press (185/135#)
Rest 3:00

AMRAP 7:
50 Front Squat (135/95#)
50 Front Squat (155/105#)
AMRAP Front Squat (185/135#)
Rest 3:00

AMRAP 7:
50 Deadlifts (185/135#)
50 Deadlifts (225/155#)
AMRAP Deadlifts (275/185#)