4/23/2010

4/23 Sessions at 5.15,6.15,7,11.30,4.30,5.30,6.30

3 rds for time

15 HPC 135/95

15 Burpees

rest 3 minutes

repeat at 7 reps each

4/22/2010

4/22

Rest Day

4/21/2010

4/21 Sessions at 5.15,6.15,7,11.30,4.30,5.30,6.30

'The Widowmaker'

If you dont know what it is, I wont ruin the suprise.

dont worry, there is not running.

4/20/2010

4/20 Sessions at 5.15,6.15, 7 ,11.30,4.30,5.30,6.30

25 Min AMRP

15 Cousins (thank you bryce)

Run 400 M

4/19/2010

4/19 Sessions at 5.15,6.15,7,11.30,4.30,5.30,6.30

*****Beginner Friendly******

For Time

21 Dead Hang Pullups

then, 10 rds of

7 Squating box jumps 24/20

run to the grass,

then 21 more Dead Hang Pullups

a total of 42 pullups only.......easy.....

4/18/2010

4/18 Rest Day!

4/17/2010

4/17 Sessions at 7,8,9,10,11

Fundamentals class at 11:45. Recommended class for new members and those interested in joining CF.

For time.....

21,18,15,12,9,6

Pullups

Situps

100 ft. of lunges

Last done: Dec. 31