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Posts tagged “New Year’s Day

CFSR WOD 1.1.2014

New Years Day Schedule:  9:30am WOD  &

11:00 Free Resolution Solution Class for anyone

wanting to try us out!

Wednesday

Five sets of:
Press + 2 Push Press
90% of 1rm Strict Press
+
Three rounds for time of:
30 Kettlebell Swings (24/16 kg)
30 Push-Ups
400 Meter Run

 “Without self-discipline, success is impossible, period.”– Lou Holtz

Mobility WOD 197

slow-roasted-grass-fed-beef-back-ribs


CFSR WOD 1.12.2013

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Saturday 1-12-13
5 rounds for total time of:
20 Kettlebell Swing 53/35
10 Squat Clean to Thruster 95/65
15 Burpees
Endurance
4K or 8 k Time Trial
“The best pace is a suicide pace, and today looks like a good day to die.” 
― Steve Prefontaine
or… if you want to race with some really fast runners

CFSR WOD: 1.6.2013

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Sunday 1/6/2012

10 rounds

2 Muscle up

2 kettlebell snatch left

2 kettlebell snatch right

4 Handstand push up

6 Pistol squats

“Courage is the discovery that you may not win, and trying when you know you can lose.”     Tom Krausse

The Easy Way to Drop the Fat

RECIPE OF THE DAY:  Bison Bourguignon with Black Truffle Salt Tallow Fries


CHRISTMAS DAY CHALLENGE!!!

MERRY CHRISTMAS!!!

Holiday Schedule 

Christmas Eve -10:30 am only

Christmas – day closed

12/26 – 10:30 am only

New Years Eve 10:30 am only

New Years Day 5:30 pm 6:30 pm WOD

7:30 pm Beginners 

TUESDAY 12/25/2012

“THE CHRISTMAS CHALLENGE”

MIDNIGHT CHRISTMAS EVE

TO

 MIDNIGHT CHRISTMAS DAY

MAX COMBINED TOTAL 

PUSH UPS

SIT UP

SQUAT JUMPS

“POST RESULTS TO COMMENTS” 

THE STANDARDS 

PUSH UP – chest to floor to full lockout of arms

use appropriate progression…knees etc.

SIT UP – hands to floor behind, touch toes in front

SQUAT JUMP – fingertips touch floor before each jump

COACHES CORNER:  It’s all about finding a moment to bust out a few more reps you can do this anywhere get family and friends to join you or take a few seconds extra in the bathroom to sneak in 5 more squat jumps.


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