*THE GYM IS CLOSED FOR THE MORNING CLASSES! WOD: 3 Rounds For Time: Row 500m 40 Push-Ups 20 Pull-Ups
carrie
Oct 3, 2011:
*Carrie and Atom’s 2 year anniversary 4 Rounds For Time: 8 Man-Makers 35 D/U’s Core: 40 Leg Raises
Oct 2nd, 2011:
0930 Warrior Program “Finesse” 1 Mile Run 10 Snatch 10 Ring Dips 10 Toes to Bar 1000m Row 15 Snatch 15 Ring Dips 15 Toes to Bar 800m Run 20 Snatch 20 Ring dips 20 Toes to Bar 400m… Read more »
Oct 1, 2011:
WARRIOR DASH! Many Of Your CFL Members And Coaches Will Be Out Participating In This Year’s “Warrior Dash” So We Will Have A Limited Schedule Tomorrow. 9am WOD With Coach Angelo: “Nancy” 5 Rounds For Time:… Read more »
Sep 30, 2011:
“Paleo Challenge TABATA” Perform 20 Sec. Of Work Followed By 10 Sec. Of Rest, For 4 Mins Each, Of The Following Exercises: 1st Round: Seated Sh. Press 2nd Round: KB Swing -Trade With Partner- 3rd Round: ABMAT Sit-Ups… Read more »
Sep 29, 2011:
Additional Warm-Up: 30 Toe Bounces Calf/Achilles Stretches 20 Knees-To-Chest Jumps For Time: 25 SHDP 50 Box Jumps (24/20) 20 SDHP 40 Box Jumps 15 SDHP 30 Box Jumps 10 SDHP 20 Box Jumps 5 SDHP 10 Box… Read more »
Sep 28, 2011:
AMRAP In 20 Mins Of: 400m Run 15 KB Swings (52/35) Core: 35 Shoulder-To-Heel Bridges (5 Second Count)
Sep 27, 2011:
“Hang-Clean Medley” 3 Rounds For Max Reps Of The Hang-Clean 1st: S: 95/65 RX: 115/85 A: 135/95 2nd: S: 80/55 RX: 95/65 A: 115/85 3rd: S: 65/45 RX: 75/45 A: 95/75
Sep 26, 2011:
For Time: 15 Chin-Ups 3 Sumo-Deadlifts 12 Chin-Ups 6 Sumo-Deadlifts 9 Chin-Ups 9 Sumo-Deadlifts 6 Chin-Ups 12 Sumo-Deadlifts 3 Chin-Ups 15 Sumo-Deadlifts 75 D/U’s (S1:95/65 S2:115/85 RX:135/95 A:185/135) Core: 50 V-Ups
Sep 24, 2011:
0930 Warrior Program W/ Coach Angelo “Santiago” Seven rounds for time of: 35 pound Dumbbell hang squat clean, 18 reps 18 Pull-ups 135 pound Power clean, 10 reps 10 Handstand push-ups *Santiago, 37, of Belvidere, Illinois, assigned to… Read more »
