Curtis p
Thursday, May 17th, 2012WOD 7 rounds 7 Curtis P 7 burpee box jump 24/20 7 SDHP 7 KB swing 1.5/1 pood For Time. *1 Rep of “Curtis P” is: (75#M/55#F) 1 Hang Squat Clean 1 Right Lunge 1 Left Lunge 1 Push Press Performed with Barbell —-BBQ AT OUR PLACE ON SAT. AT 5PM…..FOOD SIGN UP ON DOOR….BRING [...]
From CFE
Wednesday, May 16th, 2012Fun picutre that Allycat found last week! CFE STRENGTH & CONDITIONING WOD: Two rounds, each for time, of: Row 500m 15 Back Squats, 135/95 pounds 15 C2B Pull ups Rest 4:00 between rounds. Post times to comments. ** Check out the updates that we made to the website on the Upcoming events, lifting shoes, [...]
Monday madness
Sunday, May 13th, 2012WOD 1/2 mile run (1 lap around the block) 5 thrusters 135/95 15 pullups 200 meter run 15 TTB 5 clean and jerks 135/95 200 meter run 5 squat clean 135/95 15 HR pushups 1/2 mile run
Snatch ladder-HAPPY MOTHER’S DAY
Sunday, May 13th, 2012Happy mothers day to all you mothers out there from CFDF! Here are two mothers that can snatch! The other one is just watching, and waiting to yell “NO REP!” WOD Snatch ladder. Starting weight for girls 45, men’s 75. You will have 60 seconds to at each weight to make the lift. Try and [...]
Ass burner!
Saturday, May 12th, 2012Things that make you go hmmm…. WOD 50 Air squats Sandbag lunges across the gym 45/35 50 sit ups 20 Weighted step ups with barbell 75/65 20″/18 box 40 Air squats Sandbag lunges 40 sit ups 15 weighted step ups 30 Air Squats Sandbag lunges 30 sit ups 10 Weighted step ups
Push press
Wednesday, May 9th, 2012Work on snatches for about 15 mins then: For time: 50 Push Presses (135/95) *4 Burpee penalty any time the bar is dropped **Only rest positions are overhead or in a front rack position, not on the back SAVE THE DATE: BEND SUMMER GAMES AUGUST 25TH AND 26TH- once registration opens I will post a [...]
Frelen Bi*$#es!
Saturday, May 5th, 2012Here are some tips from the best bad asses out there! WOD This is Fran and Helen mixed together! And you thought one girl was bad. FRELEN 21-15-9 Thrusters 95/65# Pullups KBS Run 400m
AM WOD with CG and afternoon WOD with RD
Thursday, May 3rd, 2012Come see what they have in store, thats if your not scared. AM wod 8am-9am Afternoon wod is from 11am-12pm
CORE BUSTER
Wednesday, May 2nd, 2012AMRAP 14 WOD 3 WALL CLIMB 5 GRASSHOPPERS 7 BURPEES TOUCH 12″ TARGET OVERHEAD REST 3 MINUTES THEN PICK A CARD KINGS-100 HOLLOW ROCK QUEENS-100 SITUPS JACKS- 50 GHD ACES- 50 FLOOR WIPERS 135/95
FRONT SQUATS AND JERKS
Sunday, April 29th, 2012AND NO STEVE WE ARE NOT GETTING MIRRORS! WOD 3-3-3-3-3-3-3 FRONT SQUATS AND JERKS POST LOAD
