March 12th: YES!
YES! Kyle has been training hard this year. His goal has been to get into school for firefighting. Goal Achieved! Kyle was accepted yesterday. We are stoked for you Kyle!
MURPH pre-qualifiers next week. Please make sure you look at our on-line schedule to see what classes we will be holding the challenge. We will have 3 levels to choose from: Beginner, Intermediate, or Advanced. The different ranks will be up at the gym for you to view.
WOD:
15 Squat Clean (30lbDB/20lbsDB)
15 Push Jerk
AMRAP 15 minutes
March 11th: Helen
Strength:
Front Squat 3×5
WOD:
“Helen”
400m Run
21 Kb Swings
12 Pull ups
3 rounds for time.
March 10th: Double Unders
100 Double Unders
Rest 5 minutes
75 Wall Ball
Rest 4 minutes
50 Box Jumps
Rest 3 minutes
25 Toe to Bar
For Time
March 9th: Muscle Snatch
Technical:
Muscle Snatch
WOD:
15 Stiff Leg Deadlift
30 Wt Lunges
15 Back Extension
5 rounds for time.
March 8th: Ring Dips
Technical:
Ring Dips
WOD:
25 Thrusters (35lbs DB/25lbsDB)
5 Knee 2 Elbow
20 Thursters
10 Knee to Elbows
15 Thrusters
15 Knee to Elbow
10 Thrusters
20 Knee to Elbow
Sprint 400m
For time
March 7th: Snatch Balance
Congratulations to everyone who completed the “Diane Challenge”. We were truly amazed with your results. WOW! Congrats to Jeremy and Donal for having the most improved times for men. And Ema for having the most improved women’s time.
Strength:
Snatch Balance 5×5
WOD:
30 KB Swings
200m Row
10 Pull ups
7 rounds
March 6th: DIANE FINALS
“DIANE”
21-15-9
Deadlift (225lbs/155lbs)
HSPU
For time
Good luck everyone! You are going to do great!
March 5th: Power Clean and Jerk
Technical
Power Clean and Jerk
WOD:
In teams of 3
One person works at a time
AMRAP Power Clean and Jerk in 15 Minutes
March 4th: 2 Days Until “Diane Challenge”
Saturday Classes will be our “Diane Challenge”, except for the Elements Class. Elements will still be on for 8:30am. We look forward to seeing you guys beat your Diane times!
Technical:
Skin the Cat
WOD:
20 BW Back Squat
Row 500 Meters
Rest 5 minutes
21 Pull ups
12 Ring Dips
15 Pull ups
9 Ring Dips
9 Pull ups
6 Ring Dips
For Time
March 3rd: 2010 CFWS Shirts Are Here!
We have our new tank tops, t-shirts and hoodies in. The tank tops look like the above but they will have the new year 2010 on them. If you already pre-ordered we have your clothing here. If you would like to order our clothing please Email Us.
Warm Up:
Dynamic Stretching
WOD:
Run 400m
8 Rounds
90 second rest between sets