This week's WODs
Olympic Weightlifting
2 Rounds - 2 Squat Snatch
MetCon
12m AMRAP
5 Power Cleans (135/95)
10 Box Jumps
200m Sprint
WOD Scores/Comments (0) | Compare to February 26, 2013
CFC Strength & Conditioning - Cycle 5, Week 4 - Application
Nancy
20m AMRAP
400m Run
15 Overhead Squats (95/65)
5 Rounds
400m Run
7 Overhead Squats
7 Burpees
WOD Scores/Comments (0) | Compare to February 25, 2013
Spring testing is coming up! You can read about it HERE!
The sign up binder will be on the front counter. Sign up or you do not get to test.
When you see him, please give Paul Baker a big Thank You and high five for the newest 7 feet of pull up structure now in place. PB is a fabircating wizard and makes our gadgets around CFC. This one doesn't dissapoint. Paul, Crazy Ivan and Josh got to spend their entire Sunday drilling and banging away at The Beast to make more room and add new fat bars to the structure (note: Crazy Ivan did not partake in the drilling as tapping steel with a tempermental drill scares him. Thankfully, Paul and Josh brought their man cards with them. Crazy Ivan drilled concrete and was awesome with a ratchet). We hopeyou like it... now get on there and use it!
a cool pic taken by Jeff Gonzales of Trident Concepts Training (Tricon) when he was in town a couple weeks ago.