For time:
100 KBS (2/1.5)
100 Evil Wheels
http://www.youtube.com/watch?v=eV_cNSeT66s
*Break up as needed
Pedro at the MidAtlantic Affiliate Challenge
Tuesday, April 24, 2012
Kettlebell Swings & Evil Wheels
Monday, April 23, 2012
Power Cleans, Pushups & Knees to Elbows
21-15-9
Power Clean (155/103#)
Hand Release Pushups
KTE
*Post Time To Comments
Mary Lewis, CF757's youngest firebreather, will be running her first 5k this Saturday. She'll be racing in the Monarch Kids Cub Run. All proceeds go to benefit children of the ODU Child Development and Child Study Centers. Good Luck Mary Lewis!!!
GREAT NEWS…beginning May 1st we will be adding a Tuesday/Thursday 6:30am class!! The continuation/success of this class will be dependant upon your participation. In other words, show up!!!
Saturday, April 21, 2012
Team Wod
One of our past Team Wods
*REMINDER* Paleo/Zone Challenge Q & A tomorrow at 11a.m.
Friday, April 20, 2012
Hang Power Snatch, Running & Pullups
AMRAP 15min of:
200m Run
5 Hang Power Snatch (115/78#)
5 Pullups
*Post completed rds to comments
ATTENTION-CF Kids will be cancelled until further notice. Sorry for any inconvenience.
Thursday, April 19, 2012
“Tabata Diane”
8 rds of:
20 sec. of AMRAP (as many reps as possible) Deadlift (225/155#)
10 sec. rest
20 sec. Handstand Pushups
10 sec. rest
Gerald
“Paleo/Zone Nutrition Challenge” kicks off May 7th. For all interested, there will be a brief Q & A session this coming Sunday April 22nd @ 11am. More details to follow. If you have any questions, please direct them to Jody or Charlie. Look forward to seeing you there!
