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

For Time:
40 Back Squat (75/45)
40 HSPU
30 Back Squat (95/65)
30 HSPU
20 Back Squat (115/80)
20 HSPU
10 Back Squat (135/95)
10 HSPU

WOD

A.

Metcon (AMRAP – Reps)

7 min Amrap
60/40 Cal. Row
Max Clean and Jerks (135/95)

B.

Accessory Work

5 Rounds
12 Strict pull Ups
12 Wall Ball GHD’s (20/14)

WOD

A.

Metcon (Time)

For Time:
30-20-10
Cal. Row
Overhead Squat (95/65)
Burpee over Rower

B.

Core Work

” Durante Core ”
5 rds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
– Rest 1 min –

WOD

“McGhee”

30-Minute AMRAP of:
5 Deadlifts, (275/185)
13 Push-ups
9 Box Jumps, (24/20)
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here

WOD

A.

Metcon (Time)

2 Rounds of
50 Thrusters (95/65)
50 Toes to Bar

B.

Accessory Work

5 Rounds of
Handstand Hold (30secs-1 min)
20 V-Ups