Monday 4/30/12 WOD

Part I 5 Rounds (not for time) 5 Weighted Chin-Ups 5 Scaled-up HSPU Choose the highest/hardest scaling option that allows you to complete 5 reps of each movement. Part II Conditioning Option 4 Rounds 10 TTB 20 OH Walking Lunges Oly Option 1 Hang Power Snatch + 1 Hang...

Sunday Coach’s Corner

Where are you? by Felipe Polanco Good day CFS!!  Hope you’re all enjoying today’s weather.  Today’s date is April 29, 2012.  Does that date ring any bells?  No?!  Good, it shouldn’t.  Its just today’s date!!  However, it does hold SOME...

Saturday 4/28/12 WOD

Part I Build to a heavy Hang Power Clean Part II 10min AMRAP 10 Wall Balls 20/14, 14/10 8 KB Swings 53/35, 44/25, 35/20 6 Power Cleans 135/95, 95/65, 75/45 For some more pics from the night of debauchery that included Karate Kat and T-Rich almost being a bowling pin,...

Friday 4/27/12 WOD

“Tornado” 100 DUs 50 Push Ups 100 DUs 50 Sit-Ups 100 DUs 50 Ring Rows 100 DUs 50 Squats Rx Tino          11:54 Felipe       12:45 Alex S.     13:50 Ray           14:16 Jenner     15:28 Kelly        16:10 Jeff           16:18 Kristie      16:56 Steve      ...

Thursday 4/26/12 WOD

Part I 2 Front Squats + 1 Split Jerk Spend 30 min to find a heavy weight that allows you to complete 2 Front Squats followed by 1 Split Jerk with perfect form. Part II 10min AMRAP 12 Box Jumps 24/20 6 Strict Pull-ups Still think there isn’t enough time in the...