• Jan2014-02
    • Jan2014-01
    • Jan2014-03
    • Jan2014-05
    • Jan2014-04
    • Jan2014-07
    • Jan2014-06
  • Saturday 12-20-14: Rest Day

    image

    More Posts

    image

    Friday 12-19-14: W.O.D.

    Strength: Shoulder Press *See Meg or Jared 4:15-7:00pm for questions/assistance. WOD: “Fran” 21-15-9 Thrusters 95/65# Pull-ups BAF times: 9:00am 4:15pm 6:00pm OnRamp: AMRAP in 15min of: 3 pull-up 6 push-ups 9 squats ***Sunday is “12 Days of Christmas WOD” @10:00am!!!!

    image

    Thursday 12-18-14: W.O.D.

    Strength: Front Squat *See Meg or Jared 4:15-7:30pm for assistance/questions. WOD: AMRAP: In Front of a clock set for 12min: 1min of Squat Cleans 135/95# 1min of Push Jerks 135/95# 2min of Squat Cleans 135/95# 2min of Push Jerks 135/95# … Continue reading

    image

    Wednesday 12-17-14: W.O.D.

    Strength/WOD: Deadlift 3-3-3-3-3 @80% 1RM Assistance: 3 Rounds of: 8 Good Mornings 10 Hip Extensions 8 One legged squats OnRamp: 21-15-9 Reps For time: Snatch (this is with a full squat) Pull-ups

    image

    Tuesday 12-16-14: Rest Day

    CFkids Runs today! * 4:00-4:45pm Tigers * 4:45- 5:15 Lions * 5:15- 5:45 Cubs

    image

    Monday 12-15-14: W.O.D.

    Strength: Bench Press *See Meg or Jared 4:15-7:30pm for assistance/questions. WOD: 3 Rounds for time of: 50 Calorie Row 150 Double-unders (3x singles) 50 Walking Lunges OnRamp: 3 Rounds for time: 800m run/row 40 good mornings 40 sit-ups Make Sure … Continue reading