Tuesday, October 21, 2014

20th October 2014 by Mike

W.O.D.

4 rounds for time of:
45-second L-sit hold
135-lb. Power cleans, 10 reps
15 handstand push-ups

 

If you’re not making mistakes, then you’re not doing anything. I’m positive that a doer makes mistakes.

John Wooden

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.

image

 

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