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  • Thursday 7-24-14: W.O.D. “Ali”

    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 50 abmat sit-ups
    Then 3 rounds:
    5 wall climbs
    10 clean & jerks 135#/95#
    15 bar facing burpees
    -Rest exactly 3 minutes-
    Then 3 rounds:
    10 overhead squats 95#/65#
    15 bar facing burpees
    20 box jumps 24″/20″
    -Cash out:
    100 double unders (sub 300 singles)

    OnRamp:
    For time:
    “Annie”
    50-40-30-20-10
    Double unders (sub 3x singles)
    Sit-ups

    More Posts

    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

    megs

    Tuesday 7-22-14: W.O.D.

    CF Total: Back Squat 1 rep max Shoulder Press 1 rep max Deadlift 1 rep max Bring A Friend Today Any of the following times: 9:00am 4:15pm 7:00pm OnRamp: 4 Rounds for time: 400m run 5 box jumps 15 wall … Continue reading

    BAF

    Monday 7-21-14: Rest Day

    Bring A Friend Will Be Tomorrow, Tuesday 7-22-14!!!! Pick one of the following times to Bring A Friend: 9:00am 4:15pm 7:00pm This is an excellent opportunity to have your friends try and see how CrossFit can help change their life!!!!

    jillyjill

    Sunday 7-20-14: W.O.D.

    Mobility Clinic 9:30-10:00am *Bring a mat if you have one! W.O.D. 4 rounds for time: 15 deadlifts, 225#/155# 400m run 15 tire flips/jump throughs ***For trainer support and our Sunday group WOD time see Kristin at 10am! This will be … Continue reading

    goup

    Saturday 7-19-14: W.O.D.

    WOD Front squats 5-5-5-5-5 & Weighted Pull-ups 3-3-3-3-3 **Use weight-belt with Kettlebells and/or plates on your belt *If doing assisted pull-ups then do 3-5 sets of 10 strict pull-ups with a band. To get some good tips on form for … Continue reading