Tuesday 3.27.1

Molly Metz. 10 min. double under challenge. She looks the same in the beginning as she does at the end. pull-ups 5×5 “Bubblegum and Body Armour” 3 rounds run 400 meters 30 kb swings@53/35 20 box jumps@24/20 Competitors: 1. choose a skill and practice for 10 min muscle-ups, pistols, snatch, dbl-unders 2. you will go through [...]

Monday 3.12.12

Team CFN killed themselves last week on WOD 12.3. I am really proud of everyone. Whether you hit your goal or not, you left it all out on the floor. Not one of you can say you didn’t. OK, so Ryan got 9+13 his first time around. He’s been beating himself up since Thursday afternoon. [...]

Thursday 3.8.12

Rob + Jodie Bench Press 3@70%of90%1rm 3@80%of90%1rm max reps@90%of90%1rm “Transient amnesia” 15 sdhp@95/65 run 200 meters 12 sdhp@95/65 run 200 meters 9 sdhp@95/65 run 200 meters 12 sdhp@95/65 run 200 meters 15 sdhp@95/65 Competitors: Rest today

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 [...]

Tuesday 2.28.12

Jack Hile does 136 reps on WOD 12.1 “Silent Jackhammer” 3 rounds  run 400 30 kb swings@53/35 30 box jumps@24/20 competitors: Row and Run  row 2k rest exactly 5 min run 1 mile These are for time….So push it!!

Wednesday 2.22.12

Heather D Waiting…… What’s next?  “Nowhere to hide” row 600 meters 50 box jumps 24/20 run 400 meters 30 thrusters 95/65 20 pull-ups Competitors: 1. Snatch you will complete 7 rounds of the following complex 2 snatch pull + 2 hang squat snatch + 2 squat snatch The snatch pull starts from just above the [...]

Friday 2.17.12

Justin U at last weekends throwdown. Great extension bro!! deadlift 5×5@75%1rm run 400 meters before each set of DL