Month: February 2013

FRIDAY 2.29.13 WOD “HEADACHE”

Open WOD #1 is released next Wednesday – 84 CFS Members Registered! CFS OPEN WOD #4 – “HEADACHE” – last done 11.20.12 15 Min AMRAP 4 Power Cleans 155/95 8 C2B Pullups 12 Wall Balls 20/14 If you’re hands look like hamburger from “HURT LOCKER” then sub the Pullups with Swings or HR Pushups or …
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THURSDAY 2.28.13 WOD “SNATCH BURPEE”

PART 1 BUILD TO 1RM SNATCH PART 2 3 X 1 @ 90% of Today’s Snatch PART 3 2 POS SNATCH DEADLIFT 3 x 3 @ 110% PART 4 10 Min AMRAP 10 TTB or KTE 20 Walking Lunges 30 Russian Twists or 12-9-6-3 Power Snatch 95/65 Burpee Beastmode – 3:20 Ed – 3:26 Melissa …
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WEDNESDAY 2.27.13 WOD “HURT LOCKER”

Open WOD 13.1 is released 1 week from today, right now CFS has 77 athletes registered and ready to go! “HURT LOCKER” 12 Min AMRAP 12 Up and Overs 24″/20″ 7 Deadlifts 205/115 5 Bar Muscle Ups Top Rx Scores: Johnnie – 187 Skank – 182 Adam J – 176 JRoc – 142 Pete – …
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TUESDAY 2.26.13 WOD BENCH PRESS

AP STRENGTH WEEK 8 / DAY 2 PART 1 BENCH PRESS 1 x 5 @ 65% 1 x 4 @ 75% 1 x 4 @ 80% 1 x 4 @ 80% PART 2 PAUSE OHS 3 x 3 PART 3 3 Rounds for Total Points: 60 sec Max Swings 53/35 30 sec Rest 60 sec …
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BREAKFAST IDEAS

I’ve received a bunch of recipe requests lately.  Some for the muffins we had on Saturday, some for the green smoothie I drink every day that looks like something I scooped out of the sewer but actually tastes great.  Here ya go: Egg Muffins – these are really easy and will last several days in the …
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