Gina has fully extended her hips and is now pulling herself beautifully under the bar.
WOD
Complete for time:
15-12-9-6-3
Push-jerks
Burpees
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A 5:30 PM class was added to the schedule tomorrow (April 1st). Also, the schedule for next week has changed slightly.
Brian PRs on Fran today with a time of 5:05!
WOD
“Fran”
21-15-9
Thruster (M: 95 lbs, W: 65 lbs)
Pull-ups
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You can sign up for the Relay For Life or read more about it under the Coach’s Corner.
A Strong Couple.
WOD
Complete for time:
21 Deadlifts
200 Meter sprint
21 Push-ups
15 Deadlifts
200 Meter sprint
15 Push-ups
9 Deadlifts
200 Meter sprint
9 Push-ups
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It’s not too late to sign up for the Relay for Life in Brawley on April 17-18th. Click Here to join our team!
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Also, please note that we’ve made a few time changes to the schedule for the next two weeks. Please check the calendar for updates.
Greg's Mom took her CF water bottle site-seeing in Jordan!
REST DAY
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Where is the coolest place you have ever been in the world? Post answers to comments.
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Newest Info on the Relay is posted on the above link.
Good use for boxes that create so much pain!
REST DAY
Nice height on that jump Christiene!
WOD
Complete 4 rounds for time:
400 Meter run
25 Wall balls
25 Box jumps
More box squats today.
SKILL
Work on your box squats both with and without weight for 40 minutes.
WOD
Complete 3 rounds of the following, executing each squat with perfect form. This is NOT a timed workout. Work on your form!
400 Meter run
10 Box squats (with or without weight)
TJ does some box-squat therapy.
WOD
21-15-9
Overhead Squat (M: 95 lbs, W: 65 lbs)
Push-up
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Relay For Life Meeting Thursday at 6:30 PM.
Russo really uses his hips in the kipping pull-up.
WOD
Tabata Fight Gone Bad Mash-Up
Complete 4 tabata mash-up round of:
Wall ball
SDLHP
Box jump
Push press
Complete 20 seconds of wall balls followed by 10 seconds of rest then move directly to 20 seconds of SDLHPs followed by 10 seconds of rest and on to box jumps, rest, push press, rest, directly back to wall ball, rest, etc. until you have completed 4 round of all 4 exercises. Your score per exercise is your lowest count on that exercise.
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Relay For Life Meeting for all CF Amundson participants on Thursday, March 25th at 6:30 PM.
WOD
“Helen”
Complete 3 rounds for time of:
400 Meter run
21 Kettle bell swings (M: 24 kg, W: 16 kg)
12 Pull-ups
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Relay For Life Meeting for all CF Amundson participants on Thursday, March 25th at 6:30 PM.