Month: April 2014

Love

WOD 140430 Strength Front Squat Find a 5 Rep Max Then ME back squat set with above weight Met-Con AMRAP in 10: 20 KB Swings (55/35) 20 KB Ground to Overhead (10 each arm) 20 Shoulder Touches 20 KB Step Ups (20/16)

Crunch

WOD 140429 Strength A) Strict Press 4-4-5-6-6 B) 60 sec. Plank Hold AMRAP in 5: 10 Push Press (115/75) 10 Burpees Check out the stickied blog post at the top of the page for inform on the upcoming paleo challenge. Many more announcements to come, some of which are posted to our facebook page. Check …

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PALEO CHALLENGE

May 5th starts our 6 week Paleo Challenge! If you need a gentle nudge or even a swift kick in the rear to help get your diet/nutrition on track, this is for you! The buy-in is $15 per person. There will be a top male and female who will split the pot at the end …

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Ozarka

WOD 140428 Strength Deadlift 2×2 @ 90% Met Con 3 Rounds: 10 Front Squat (185/135) 20 Pull-Ups 40 Double Unders We can’t be more proud of the effort and integrity our athletes showed this weekend at the SETX open and invitational. Your CFL team had an extremely strong showing all day, and even remained on …

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Mrs. O’Leary

WOD 4-25-14 OHS: find a heavy set of 5 3 Rounds: • 10 BS (bodyweight) • 800 M Run Lots of upcoming events: • SETX Invitational this Saturday, starting at 8am! • NO SATURDAY CLASSES THIS WEEK! • Paleo Challenge starts at the beginning of May! • We will be checking up on your 3 …

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Matey

WOD 4-24-14 Deadlift: 5×5 @ 75% “Amanda” For Time: 9-7-5 • Muscle Ups • Snatches (135/95) Sub 2 c2b pullups and 2 ring dips for each muscle up. If you cannot do c2b pullups, sub 3 pullups and 3 pushups for each muscle up. This WOD is the first of 4 WODs that the top …

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Hay

WOD 4-23-14 Squat Cleans: Find a heavy triple. Reps must be touch and go. AMRAP in 8: • 5 T2B • 10 Lunges (total) • 10 Cleans (135/95) After Party: Row for max Calories in 1 minute. Damper must be set on 10.

April BOB

WOD 4-22-14 For Time: • 1000 M Row -then- 30-20-10 • DB Situps (45/30) [35/20] • DB Snatches (reps are NOT per arm) After Party: Tabata DU’s followed immediately by 800 M run If you are interested in being a judge at the SETX Invitational this weekend please let us know ASAP!

Chatter

WOD 4-21-14 ME Tire Flips in: 1 min, 30 sec, & 15 sec Rest adequately between each effort. Score is total reps. Deadlift: 3×3 @ 85% 3 Rounds: • 30 Air Squats • 5 Wall Walks • 15 Situps • 200 M Run Battle of the Boxes is TOMORROW! Be here or be…..square??? Just show …

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