• Jan2014-02
    • Jan2014-01
    • Jan2014-03
    • Jan2014-05
    • Jan2014-04
    • Jan2014-07
    • Jan2014-06
  • Monday 7-28-14: W.O.D.

    runners

    Strength Clinic:
    4:15pm

    WOD:
    For time:
    21 Handstand Push-ups
    21 Pull-ups
    Row 100m
    15 Handstand Push-ups
    15 Pull-ups
    Row 100m
    9 Handstand Push-ups
    9 Pull-ups
    *Sub for Handstand Push-ups is Shoulder Press.

    Evening W.O.D. class times are 5:00 and 6:30pm.

    OnRamp:
    3 Rounds for time:
    800m run
    15 medicine ball cleans
    20 push press

    Sign up for Strength Clinic & 31 Heroes WOD! Sheets at box.

    More Posts

    chris

    Sunday 7-27-14: W.O.D.

    Mobility Clinic with Kristin 9:30-10:00am *Bring a mat if you have one. WOD: AMRAP in 20min of: 400m Run 20 Air squats 15 Wall balls 20/14# ***Make sure you attend the Trainer led Group WOD at 10am with Kristin if … Continue reading

    image

    Saturday 7-26-14: W.O.D.

    WOD: 5 Rounds for time of: 10 Hang Power Snatch 95/65# 50 Double unders (sub 3x singles) 15 Push Press 95/65# OnRamp: 3 Rounds For time: 15 Front Squats 400m Run 15 Push Jerks Strength Clinic This coming week there … Continue reading

    runrun

    Friday 7-25-14: Rest Day

    ***Make sure you attend the Mobility Clinic on Sunday 9:30-10:00am with Kristin, before the Group WOD at 10am!!!

    ali

    Thursday 7-24-14: W.O.D. “Ali”

    Ali has been an amazing Trainer at CF906! We are sorry to see her go, but wish her the best on her next chapter! She will always be a part of Team CF906!!! We love you Chica:) “Ali” -Buy in … Continue reading

    nic

    Wednesday 7-23-14: W.O.D.

    WOD: “Dog Sled Kalsu” For time- 300 yard dog sled shuttle (with 45# plate/25# plate). Every minute on the minute do 5 push-ups. Start with the push-ups. Notes: *25 yards is measured and marked on the smooth sidewalk surface near … Continue reading