Monday, October 20, 2014

19th October 2014 by Mike

W.O.D.

40 minute time cap

Feeks

For time:
2 x 100-meter shuttle sprint
2 squat clean thrusters, 65-lb. dumbbells
4 x 100-meter shuttle sprint
4 squat clean thrusters, 65-lb. dumbbells
6 x 100-meter shuttle sprint
6 squat clean thrusters, 65-lb. dumbbells
8 x 100-meter shuttle sprint
8 squat clean thrusters, 65-lb. dumbbells
10 x 100-meter shuttle sprint
10 squat clean thrusters, 65-lb. dumbbells
12 x 100-meter shuttle sprint
12 squat clean thrusters, 65-lb. dumbbells
14 x 100-meter shuttle sprint
14 squat clean thrusters, 65-lb. dumbbells
16 x 100-meter shuttle sprint
16 squat clean thrusters, 65-lb. dumb bells

Special Warfare Operator Petty Officer 1st Class Patrick D. Feeks, 28, of Edgewater, Maryland, assigned to a Naval Special Warfare unit based on the West Coast, died Aug. 16, 2012, in a helicopter crash northeast of Kandahar, Afghanistan, while supporting Operation Enduring Freedom. Feeks is survived by his mother and father, Thomas and Ginny Feeks; sister, Regina Feeks; and wife, Emily Feeks.

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Sunday, October 19, 2014

18th October 2014 by Mike

W.O.D.

Teams of 2

14 minute running clock

3 – 2 – 1 Go!

100 Wall Balls – one athlete working at a time

5 minute time cap

At 5 minute mark

3 – 2 – 1 Go!

9 minute a.m.r.a.p.

7 med ball cleans

7 push ups

each athlete completes one full round then switch!

“You don’t inspire your teammates by showing them how amazing you are. You inspire them by showing them how amazing they are.”

Robyn Benincasa

Saturday, October 18, 2014

17th October 2014 by Mike

We are so excited to announce Yoga at CFGB. Get ready everyone, we all need it! Details to come, we start in two weeks!

W.O.D.

20 minute a.m.r.a.p.

First 5 minutes:

Turkish Get Ups

followed by:

Pistol/Snatch Ladder

Pistol right leg

Pistol left leg

Snatch right arm

Snatch left arm

increase reps by one each round – beginning with one rep of each

Friday, October 17, 2014

16th October 2014 by Mike

W.O.D.

7 Rounds for Time:

7 rounds for time of:
45-lb. dumbbell thrusters, 7 reps
15-ft. rope climb, 1 ascent

 

I attribute my success to this: I never gave or took any excuse. –Florence Nightingale

Thursday, October 16, 2014

15th October 2014 by Mike

W.O.D.

Teams of 2, one person working at a time

Riley

For time:
Row 2K
150 burpees
Row 2K

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Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.