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Former NFL Player Paul Smith at Regionals

WOD 6/29/11

3 Rounds:

400m Run

10 Front Squts (155/105)

20 Kettlebell Swings (53/35)

Skill Work 100 Double-Unders then accumulate 1 minute in a handstand (freestanding or against a wall)

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There will be no classes Friday because we will be laying the new flooring for the gym. Saturday we will have our 10 & 11am classes. We will be closed again Sunday and Monday in observance of July 4th and our right to party! Classes will resume normally Tuesday, July 5.

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Showing 22 comments
  • Rachel G
    Reply

    What a great morning. Felt good to work out the soreness from tues. I LOVE the new location!!
    Having extras every morning is nice too!

    3 rounds scaled to :
    200m
    5 FS (65/45/45)
    10 kb swings (15)
    Finished at 9:51

  • Sheree
    Reply

    I got 15:09 with 65# and 30″.

    I want y’all to know that I come on here and post my times/weights so someone who is just looking around will see that CF is for EVERYBODY! You don’t have to be one of the elite athletes to do this. It’s inspiring and FUN to workout alongside them, but NEVER intimidating. I get the same push and praise from the coaches (as well as those elites) as everyone else. Come to the FREE workout (11am Saturdays) and GIVE IT A TRY!

  • Jason
    Reply

    Yep…… at Rx weight, this is going to SUCK. Or, maybe more accurately…. I’m going to suck.

  • Clayton
    Reply

    17:50 (185#, 70#Kb) Maybe it was a bit much, but I enjoyed it nonetheless…

  • Hardyf
    Reply

    15:17 @145# and 53# KB, I totally underestimated this wod! It kicked NY a__! First two rounds where fast last round was TERRIBLE !

  • Jason G.
    Reply

    14:13 RX That was a good WOD!

  • BeckyR
    Reply

    17:43 on the wod 65# FS 26# KB
    YEP! I still HATE running, I thought about scaling as usual but didn’t, and I’m proud I did all of the running even thought it took FOREVERRRR.

    liked practicing my DUs, took 2:34 to do 50
    and LOVED the handstand!!! I actually held it for the whole 60 seconds straight ( with help from the wall of course 😉 )

  • JD
    Reply

    FS 115 Kb 53. Time was 18:41. I had 4 kb flip overs I didn’t count on my last set. Mike we are 2-2 this week. Taking the weekend off. Thanks for the push 5 o’clock.

  • Miguel T.
    Reply

    FS #115, KB #53. 18:14 This WOD kicked my ass, definitely underestimated this one. Thanks for everyone pushing me. See you guys next week!

  • amber
    Reply

    13:14 63#/30#

  • Jaywes23
    Reply

    14:55 rx :52 secs du’s
    Not looking forward to the competition after that one

  • Jason
    Reply

    17:00 Rx. Front squats destroyed me. Goat? Yep! was fun though. Chris and Jay are beasts.

  • JJ
    Reply

    14:59 with 145# hating these heavy FS but gettin ready for the competition. improved to all 10 5,5 5,5 which was better than my last attempt at that weight!

    1:41 Du’s

  • nakia Langley
    Reply

    400m , 83# , 35#kb time 15:21 50 DU’S 4:43 mins…. handstand for 44 secs on wall!!! Loved this WOD 😉

  • amber
    Reply

    Oh yea…handstand wall 54 sec/6 sec…50 DU 3:59

  • Ashley
    Reply

    14:52….35# FS 15# KB. Geez I’m a weakling!! But at least i could do my handstand for a min! 🙂 it was an awesome work out!

  • Ashley
    Reply

    Oh and LOVED the music today!!!

  • Sean
    Reply

    13:12 RX, thanks for setting the bar JasonG. We shoulda gone head to head on this one. Great job to all the guys that did this WOD RX’d. 155 is heavy weight for FS. Way to kill the DU’s Jay! I’m loving seeing all of CFB’s athletes put up competitive times/weights. DO WORK SON!!!

  • Miquel
    Reply

    I agree too, the music was pretty legit.

  • CA
    Reply

    16:?? RX

    The FS wrecked me. Fun heat with Jason and Jay. Lead changes like crazy with Jay taking it. Nice work to all of 6pm.

  • JJ
    Reply

    did a killer wod with jay JD and CA today. mixed some stuff up for the competition. made the wod: 5 rounds 5 KB thrusters 53# 10 ground to OH any weight-min 95# (i used 100) 6 burpees 20 DU’s

    i only got 4 rounds in at 18 min flat. that was enough for me. jay JD and CA finished all 5. lot harder than expected

  • Neal
    Reply

    The music is always pre-approved good by me!

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