Month: October 2009
SpongeBob Squarepants stops by CFS for a WOD
Thanks to all who came out for the Halloween WOD. We wore ridiculous outfits, drank too much and made fun of Kevin T, I guess it was a pretty normal night. Conspicuously missing from the late night creeps was Steven Perotta who should expect a lot of hazing next week. Here’s how the night went down: We broke into …
“NICOLE”20 Min AMRAPRun 400mAs many pullups as possible in 1 set Score = # of pullups completed Khaled – 127John M – 103Doug – 102Devin – 58Mike Duigs – 56Will – 47Dan – 44MIke D – 43Ricky – 32Laurie – 20 (Yellow)
6:00am WOD:Deadlift 4X4 (80% Max). No touch and go, focus should be on perfect posture. then…10X Partner band resistance sprints Remember Halloween Party WOD Tonight @ 6:00pm!
WU:Row 2 min10 Thrusters with PVC & 10 Situps10 Thrusters with Barbell & 10 Situps10 Thrusters with Warm Up weight & 10 Situps WOD: “Speal” 10 Thrusters 135/7550 Double Unders 8 Thrusters 135/7540 Double Unders 6 Thrusters 135/7530 Double Unders 4 Thrusters 135/7520 Double Unders 2 Thrusters 135/7510 Double Unders Scale Thruster as needed but remember it’s supposed to …