Nov 4

2008 Games Final WOD

Strength

3 x 5 Back Squat

MetCon

2008 CF Games Final WOD

30 *Clean & Jerk @ 155#/105#

*Squat each Rep

Nov 3

Strength

4 x 4 Press

MetCon

50 DB Push Up + Renegade Row

Oct 31

That is Lydia Valentin with at 147kg (~323lb) Clean and Jerk.

Happy Halloween!
Don't eat too much candy!

3 x 3 Jerk (Light-Med)

4 x 1 Clean & Jerk

3 x 10 Jumping Back Squat

Oct 30

Strength

3 x 5 Front Squat

MetCon

21-15-9

Power Snatch (115/75)

Toes To Bar

Oct 29

Lights are back on!

Strength

A1. 3 x 10e Single Arm KB Swing

A2. 3 x 1:00e Side Plank

MetCon

40 Pull Up

200m Run

40 Push Up

200m Run

40 Sit Up

200m Run

40 Squat 

200m Run

Oct 28

Strength

A1. 3 x ME Strict Pull Up

A2. 3 x 6e Single Leg Step Up

MetCon

21-15-9

Hang Power Clean

Jerk

(135/95)

Oct 27

Coach Candice Deadlifting 360# x 5 Reps

Strength

4 x 5 Push Press

MetCon

200m Farmer Carry

30 BW Back Squat

200m Farmer Carry