Welcome March On Ramp Grads!

Congrats guys welcome to the CFS Family! Jonathan, Sarah, Emily, Woody, John, Brian K, Peter, Jim, Tracy, Jojo, Javier, Brian A, Tony, Zach, Nalin, Sam, Kayser, and Eva. Missing from pic – Grainne, Frank,...

3/25/11 Friday OH Squat WOD

STRENGTH:Overhead Squat – Quickly build to a heavy single. Advanced add bands and plates to each side. METCON:With a continuously running clock perform 3 Burpee Pullup in the first minute, 4 Burpee Pullups in the second minute and so on until you can’t...

3/24/11 Thursday Bench Press WOD

10-9-8-7-6-5-4-3-2-1Bench PressElevated Ring Row For the bench press aim for 60% of your 1RM for the ring row elevate your feet on a box and add a 20lb vest if capable.  5 min AMRAP choose ONE that you need to work on: Row for CalsDoulbe UndersBox Jumps  Get back soon...

3/23/11 Wednesday Team WOD

REMINDER – THERE IS NO SATURDAY 11:00 GAMES WOD THIS WEEK & SUNDAYS AT 9:00 ARE OFFICIALLY OPEN In Teams of 3: Each member must row 250m twice in relay fashion then complete 150 Wall BallsEach member must row 250m twice in relay fashion then complete 150...

3/22/11 Tuesday Clean WOD

Work up to a Heavy Clean THEN: 20 TGUs Alternating Arms Every Rep…but every minute on the minute perform 3 burpees 53/35Harkey – 4:42Kevin T – 4:45Andy P – 5:30Felipe – 5:49Kristie – 6:23Bill L – 6:23Ian – 6:59Dan...