Daily Workout

Order form for our shirt and hoodie order.  Drop in the mail with check or money order.  Add $5.00 dollars to orders for shipping. Orders MUST be received by 4 April, 2014. Mail to:

CFR

61 John Street

Westminster, MD 21157

March 14 hoodie order

 
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Posted by on Mar 3, 2014 in WOD | 0 comments

All morning classes cancelled for 03 March.

Posted by on Feb 27, 2014 in WOD | 0 comments

DL 1×5
RDL 3×8
Chinups 3x failure

Then

12 min up ladder of:
3-6-9-12-15-18-21…
Wall balls 20/15
Situps
Double unders

Advanced
12 min up ladder of
3-6-9-12-15-18-21….
Wall balls
Pullups
Double unders

Posted by on Feb 26, 2014 in WOD | 0 comments

1 CL from Pos 1+ 1 CL from
pos 2 + 2 jerks
Build to heavy single

Then

21 kb swings 70/53
21 box jumps
200m run
15 kb swings
15 box jumps
300m run
9 kb swings
9 box jumps
400m run

Posted by on Feb 25, 2014 in WOD | 0 comments

TGU warmup
BP 3×5
1x drop set @ 80%

Then

4 rounds for reps
40 sec cal row
20 sec rest
40 sec pushup
20 sec rest
40 sec situp
20 sec rest
40 sec burpees
20 sec rest

Posted by on Feb 25, 2014 in WOD | 0 comments

BS 3×5
Chins 3x failure

Then

10-9-8-7-6-5-4-3-2-1
Ball slam + front squat
30 double unders after each round

Advanced

10-9-8-7-6-5-4-3-2-1
Front squat 95/135
30 double unders