Daily WOD – Feb 5, 2016
Complete 3 rounds for time of: 60 sit ups 40 KB swings (53/35#) 20 pull ups Reminder: Jon Herting (PT) will be at the gym tomorrow (Saturday) during classes. If you've got a nagging issue,…
Make Up Day – Feb 4, 2016
Come in today between 4:30 and 7:30 pm to make up one of the last 6 workouts. This week the choices are: Snatch 2-2-2-2-2 then 20 weighted box jumps NFT Back Squat 1-1-1, Bench Press…
Daily WOD – Feb 3, 2016
Front Squat 1-1-1-1 Then Clean, Hang Clean complex 1-1-1-1 WOD Notes: With all the Olympic work we're going to be doing, it is important to keep up with squats. The one rep max front squat…
Daily WOD – Feb 2, 2016
Complete 3 rounds for time of: 800m run 15 box jumps (30/24") 15 push presses (115/75#) Meat Notes: I'll be putting in the order to Daryl Rineer of Rineer Family Farms tomorrow (Wednesday) morning. If…
Power Meet Results
Thanks to everyone who came out to make the first annual power meet a great success! The event was held in the form of a power meet but was really a test of the last 3 months…
Daily WOD – Feb 1, 2016
AMRAP in 10 minutes of: 10 deadlifts (155/105#) 5 front squats (155/105#) 30 double unders WOD Notes: This is a fairly short burner of a WOD. Rx means completing the barbell movements as a complex (you can't…
Football WOD – Jan 31, 2016
AMRAP in 12 minutes of: 15 slam balls (40/30#) 20 yd plate pinch farmer carries (45/25#) 15R/15L Russian twists (45/25#) WOD Notes: Compare to CFFB on 160115. Community Notes: Happy Birthday Rick and Nadine!!
Power Meet – Jan 30, 2016
The day has finally arrived! Back Squat 1-1-1 Bench Press 1-1-1 Deadlift 1-1-1 The order of events is: 7:00 to 8:00 am - open gym/warm up/weigh in for Wilkes division 8:00 am - going over…
Daily WOD – Jan 29, 2016
Snatch 2-2-2-2-2-2 Then 20 weighted box jumps NFT WOD Notes: Even though this is a max effort lift it is perfect for the day before the meet. A full snatch is great for working mobility…
Make Up Day – Jan 28, 2016
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Complete in any order NFT 50 yd Zercher carry, 40 yd handstand walk, 30 GHD…