Monthly Archives: July 2017

Tuesday – 8.1.17 – 2014 Regional Event 4

Banded walks does a body good WOD: For Time: 21-15-9-6-3 Strict HSPU Front Squat (195/125) Bar Facing Burpee


Monday – 7.31.17 – 21-15-9 Complex

  Skill: Bar Muscle Up WOD: For time: 8 deadlifts (155 / 115 lb.) 7 cleans (155 / 115 lb.) 6 snatches (155 / 115 lb.) 8 pull-ups 7 chest-to-bar pull-ups 6 bar muscle-ups 6 deadlifts (155 / 115 lb.) 5 cleans (155 / 115 lb.) 4 snatches (155 / 115 lb.) 6 pull-ups 5


Saturday – 7.29.17 – EJ

Today we celebrate EJ.  The growth from this picture to now is absolutely incredible.  We are truly honored to have shared the floor with you and thank you for serving our country! WOD: “The Mountain” For Time: 30 Power Snatch (95/65) 30 Wall Ball (20/14) 3 Rope Climb 20 Power Snatch (115/85) 20 Wall Ball


Friday – 7.28.17 – Tabata

7:30 Grind! WOD: TABATA Assault Bike Burpee Hollow Rock Single Under Sled Push


Thursday – 7.27.17 – 1RM + Chipper

A little fun in the sun! Strength: 1rm Power Clean WOD: For Time 50 KB Swing (53/35) 40 Cal Row 30 Goblet Squat 20 C2B 10 Deadlift (315/255)


Wednesday – 7.26.17 – Triplet + Plank

So much love for this picture! WOD 5RFT (30 minute cap – SCALE APPROPRIATELY) 400m Run 30 Sit Up 20 clapping push up Finisher: 4 minute plank


Tuesday – 7.25.17 – Squats + Jackie

throwing it back to the belmar beatdown – coach Austin about to crush some c2b! Strength: 5 x 1 pause back squat + 1 back squat (3 second pause – 70%) – work on speed! WOD: “Jackie” For time: 1k Row 50 Thruster (45/35) 30 Pull Up


Monday – 7.24.17 – Jerk Complex + Triplet

Schedule Update:  Tuesday and Wednesday will be a modified schedule. I will post exact times tomorrow. We love you Angela! Strength: 5×1 complex 1 push jerk + 1 split jerk WOD: 50-40-30-20-10 Box Jump (24/20) Double Under OHWL (44/25)


Friday – 7.21.17 – Kind of Annie

Bringing it outside in this heat!! WOD: 10 Rounds For Time 15 Double Under 15 Ab Mat Sit Up Finisher: 3 x :30 Seated (Ring if possible) L-Holds (feet above plate) 3 x :30 hanging L-Sit 2 x 30 toe tap (over parallete) 1 x 30 around the world


Wednesday – 7.19.17 – “Garth”

A friend of Angela M. who passed away in a motorcycle accident on 7/19/2014 – As a member of CF speakeasy they dedicated this WOD in his name. WOD: For Time: 7-19-14 G-oblet Squats (70/53) A-Mercian KB Swings (70/53) R-ing Dips T-oes to Bar  H-ang power clean (135/95)