Wednesday 3.28.12

Yep, we’re goin’ buy tickets and support your fellow athletes.  Click here deadlift 3@70%of90%1rm 3@80%of90%1rm max reps@90%of90@1rm “Not Karen” 50-40-30-20-10 wall balls 20/13 sit-ups 3 burpees every 2 min Competitors: amrap 5 x 3 9 kettlebell swings 1.5/1 6 t2b 3 burpees rest 2 min between rounds

Tuesday 3.13.12

I couldn’t wait to put up the video that Ken made of WOD 12.3.  Not everyone is in it. But we all know how it felt. Thanks Ken 12.3 row  500 meters TT “open and close” 10 rounds 10 push-ups 15 deadlifts@135/95 competitors: 1. Clean 1 clean pull + 1 hang clean x 2 x [...]

Wednesday 3.7.12

Monday nights OnRamp Deadlift 3@70%of90%1rm 3@80%of90%1rm max reps@90%of90%1rm “Chips and Salsa” 1 min max reps at each station kb swings@53/35 burpees push press 75/55 3 rounds you will rest 1 min after each round. There will be no rest between exercises Competitors: deadlift 10 sets of 2@80%1rm row 300 meters after each set of deadlifts [...]

Monday 3.5.12

Great job by all competitors last week on WOD 12.2 Thank you Matt, Staci and Michele for doing the WOD for a second time. To all my CFN athletes You know as a coach it is a really emotional thing for me to watch all of my athletes perform. I am there with you through [...]

Friday 2.10.12

Deadlift 5@75%of90%1rm 3@85%of90%1rm max reps@95%of90% “frayed nerve” amrap 10 6 thrusters 95/65 10 burpees competitors: 1. WOD 11.3 amrap 5 squat clean and jerk 165/110 2. deadlift 5×5@80%1rm