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Posts tagged “Muscle ups

WOD 7/25/16

Cashew Cheese and Pomegranate Filled Acorn Squash

Cashew Cheese and Pomegranate Filled Acorn Squash

WOD 5.16.16 CFSR

BBrazil Shopping Event – May 24th

Crossfit4Capes – June 12th



Grilled Romaine Hearts with Bacon & Celery Salt Ranch

CFSR WOD 4.7.2014



Strength – Weighted Pull Ups & Dips 5×7

Or – Muscle Ups

Conditioning – 10 Min AMRAP

30 Seconds Shuttle Run 5 M

30 Seconds 1 Squat every 5 seconds

Our genetic makeup is still that of a Paleolithic hunter-gatherer, a species whose nutritional requirements are optimally adapted to wild meats, fruits and vegetables, not to cereal grains. ~Loren Cordain

Mobility WOD 296

So much more than a Disney Movie…


CFSR WOD 2.25.2014

frank m muscle up 001

Frank M getting his muscle up with help from Roger Harrell!  Awesome Gymnastics Clinic!



Front Squat 7×1   build to 1 Rep Max


6 Rounds for time:

2 Muscle Ups

3 Wall Climbs

20 Double Unders

The time to relax is when you don’t have time for it. ~Satchel Paige

Mobility WOD 250


CFSR WOD 06.17.2013

James finishing up another 400 on "push up Nicole"

James finishing up another 400 on “push up Nicole”

Monday 6-17-13

Back Squat

3×10 (set 1 @80% 2 @75% 3 at 70%)


For Time:

Buy in: 10 Muscle Ups or Bar Muscle Ups

21 Wall Balls

21 Toes-2-Bar

30 Double Unders

15 Wall Balls

15 Toes-2-Bar

30 Double Unders

9 Wall Balls

9 Toes-2-Bar

30 Double Unders

Buy Out: 10 Muscle Ups

Mobility WOD

Shoulder wind up 3 min each side


4 min squat

“Give us clear vision that we may know where to stand and what to stand for- because unless we stand for something we shall fall for anything” Peter Marshall

Dad’s Gift the Gift of Your Health to Yourself and Your Family This Fathers Day!


RECIPE OF THE DAY: Bacon and Garlic Cabbage

CFSR WOD 04.15.2013

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*Skill Of the Week*

Posture and Breathing
During this skill of the week we will take time during each class to learn correct posture (i.e Foot Placements, hand grips ect..) and proper breathing during lifts.
Front Squat
3×3 @ 75% (+10lbs)
So if your Front Squat 1rm is 100. You Squat 85lbs(75+10)
“Nasty Girls”
3 Rounds For time:
50 Squats
7 Muscle Ups
10 Hang Power Cleans
A few of you may remember Max from back in 2008-2009 here he is front squatting 572lbs!

“The excursion is the same when you go looking for your sorrow as when you go looking for your joy.” Eudora Welty quotes

Don’t Eat This Fish. There Might Be Viruses Inside

Lemon Mustard Baked Salmon-post

RECIPE OF THE DAY: Lemon Baked Salmon

CFSR WOD 04.12.2013

Natalie conquers the rope!

Natalie conquers the rope!

Friday 4-11

*Muscle Ups*
Push Press
3×5 @ 60%
5 Rounds for time:
20 KB Snatches (10R-10L)
20 Goblet Squats
Run 200m

“You are doing your best only when you are trying to improve what you are doing”

How to Recognize the Plastics That are Hazardous to You

Italian Dinner 5729 Gather: The Art of Paleo Entertaining   Pizza Margherita

RECIPE OF THE DAY: Pizza Margherita