Dancing on Pegs
Nuff Said
WOD 8/10/10
10 Overhead Squats (135#/95#) 200m Sandbag Carry 10 Turkish Get-Ups (53#/35#) 200m Sandbag Carry 10 Muscle-Ups 200m Sandbag Carry 10 Handstand Push-Ups 200m Sandbag CarryStellar Athletes
3-2-1-Go!
WOD 8/9/10
Front Squat 5-5-5-5-53 Rounds: 10 Front Squat (185#/135#) 20 Pull-Ups
There are only a few weeks left in the Paleo Challenge. Get your nutrition dialed in and let's make these last weeks the best.
Tiny Cities Made Of Ashes
Jacob & Jeremy C
WOD 8/6/10
"McGhee" AMRAP in 30 Minutes: 5 Deadlifts (275#/185#) 13 Push-Ups9 Box Jumps (24"/20")
Post loading & rounds completed to comments.
Fran Time
Neal at the CF Houston Competition
WOD 8/5/10
"Fran" 21-15-9 Thrusters (95#/65#) Pull-UpsMuscle-Up Skill Work
Kip Hard
Lydia & Brittany Powering Through The WOD
WOD 8/4/10
5 x 100m Sprints3 Rounds: 30 Seconds Max Pull-Ups 30 Seconds Max Burpees 30 Seconds Max Push-Ups 30 Seconds Max Wall Ball 30 Seconds Max Box Jumps
Rest 30 Seconds between each movement. Post total number of reps completed to comments.
Looking for a good book on Paleo nutrition? Check out "The Primal BluePrint"
Really want to nerd out on nutrition? Check out "Good Calorie, Bad Calorie" by Gary Taubes.
Fun House
Kara, Ria, & Bill During An Outside WOD
WOD 8/3/10
Deadlift 10-10-5-5-3-3"The Chief" AMRAP in 3 Minutes: 3 Power Cleans (135#/95#) 6 Push-Ups 9 Air Squats
Rest 1 Minute: Repeat for a total of 5 cycles.
Post load and number of rounds completed to comments.
Calm Like A Bomb
WOD 8/2/10
21-15-9-6
Pull-Ups
Dumbbell Lunges (30#/20#)
Overhead Squats (95#/65#)
Welcome back pull-ups. We've missed you.
Guys, Don't forget we have our Mens Only class Wednesday at 8pm. You won't want to miss this one.
Snatch
Snatch - Go see the movie right now
WOD 7/30/10
Snatch - Find your 1 Rep Max5 Rounds: 200m Run 10 Snatch (95#/65#)
10 Roll Outs
Post Snatch load and time to comments.
Roll Out
Bradd - One of our biggest success stories
WOD 7/29/10
800m Run 5 Thrusters (95#/65#) 600m Run 10 Thrusters 400m Run 15 Thrusters 200m Run 20 ThrustersWe share our favorite videos with you guys each week. What are some of your favorites? Post links to comments! Also, post your times; if you're into that sort of thing.
Boss DJ
Marcus Tearing It Up!
WOD 7/28/10
Rope Climb Skill WorkAMRAP in 10 Minutes: 20 Wall Ball (20#/14#) 20 Bicycle Crunches 20 Double Unders
Post number of Rounds completed to comments. If you were able to climb the rope for the first time today post it to the comments also!
CFB Showdown
On-Ramp Course Starts Sept 6
Free Workout Every Saturday
Free Personal Training Session
CFB Gear!
