Author Archives: Rick

Saturday – Team WOD

THE WHY!   WOD: Teams of 2 – For Time: 50 Hang Power Clean (135/95) 50 Partner Wall Ball (20/14) 50  Slam Ball (40/20) 50 Back Squat (185/125) – From Rack 50 Toe 2 Bar 50 Shoulder to Overhead (135/95)  


Friday – 9.30.16 – Rounds For Time

    WOD: 4 RFT (30 Min Cap) 500m Row 40 Double Under 30m Sled Push (135/90) 20 Ring Row 10 Power Snatch (Crx 135/95 – Rx 115/85 – L1 75/55)


Thursday – 9.29.16 – Lurong WOD 3

Tyler swinging the big boy!       WOD: “Hang With Em” 10-9-8-7-6-5-4-3-2-1 Hang Squat Clean Thruster (95/65) Masters (75/55) Bar Facing Burpee **16 Min. Cap**


Wednesday – 9.28.16 – “Hows Your Midline”

No excuses – All hard work.  Come check out Phil during most 6pm classes.  This guy is the meaning of dedication! Skill: Deadlift Set Up WOD: 100 Anchored Sit Up 10 Deadlift (Crx 225/155 – Rx 185/125 – L1 135/95) 800m Run 10 Deadlift 60 Ab Mat Sit Up 10 Deadlift 40 Hollow Rock 10


Tuesday – 9.27.16 – “TK”

U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife


Main Site Monday – 9.26.16

Welcome to Main Site Monday!  For the next few weeks we will be doing a CF Main Site WOD every Monday, enjoy the variation and test your fitness in some different ways!     Russ and Kyle hitting some squats nice and early! WOD: Ring push-up ladder Rest 5 minutes Body-weight front squat ladder For


Saturday – 9.24.16


Friday – 9.23.16 – AMRAP

This crew!       Skill: Hollow/Arch – Butterfly Pull Up WOD: AMRAP 20 5 Pull Up 10 Reverse Lunges 15 Double Under    


Thursday – 9.22.16 – Lurong WOD 2

6pm class has been absolute fire lately!  Filled with amazing athletes and amazing energy!! “Lurong WOD 2” AMRAP 8 5 Deadlift 4 Hang Power Clean 3 Front Squat 2 S2O 1 Ground 2 Overhead (185/125)


Wednesday – 9.21.16 – Triplet + Assault finisher

Thursday will be the Lurong “complex test” WOD: AMRAP 8 5 Deadlift 4 Hang Power Clean 3 Front Squat 2 S2O 1 Ground 2 Overhead (185/125) JUST LIFT!     WOD: 3 RFT 60 Hollow Rock 30 KB Swing (53/35) 15 Burpee Finisher: 3 x 30/20 Calorie Assault Bike Rest as needed between efforts –