15 O/H Squats 40/20kg
15 Burpees
15 Swings 24/16kg
Run 400m
Post Results to Comments
Posted by CFX on 10/24 at 12:01 AM
Swing Those Hips
Friday, October 24, 2008
3 Rounds
15 O/H Squats 40/20kg
15 Burpees
15 Swings 24/16kg
Run 400m
Post Results to Comments
15 O/H Squats 40/20kg
15 Burpees
15 Swings 24/16kg
Run 400m
Post Results to Comments
DeadLift
Thursday, October 23, 2008
Deadlift 3-3-3-3-3 reps
Post loads to comments.
Tonights Workshop at 7pm will Cover Deadlift, Sumo Deadlift, Med Ball Clean.
Post loads to comments.
Tonights Workshop at 7pm will Cover Deadlift, Sumo Deadlift, Med Ball Clean.
Posted by CFX on 10/23 at 12:01 AM
Pain Storm This
Wednesday, October 22, 2008
21-15-9 For Time:
Handstand Push Ups
Muscle Ups
Push Ups
Post results to Comments.
Handstand Push Ups
Muscle Ups
Push Ups
Post results to Comments.
Posted by CFX on 10/22 at 12:01 AM
Rest Day “Main Page”
Tuesday, October 21, 2008
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Posted by CFX on 10/21 at 12:01 AM
Metcon Monday
Monday, October 20, 2008
Five Rounds
15 Wall Ball 10/6kg
15 Medball Clean 10/6kg
Run 400m
Post Results to Comments
15 Wall Ball 10/6kg
15 Medball Clean 10/6kg
Run 400m
Post Results to Comments
Posted by CFX on 10/20 at 12:01 AM
Lynne
Sunday, October 19, 2008
5 rounds for max reps:
* Bodyweight bench press (e.g., same amount on bar as you weigh)
* pullups
Rest as required
Post results to comments
* Bodyweight bench press (e.g., same amount on bar as you weigh)
* pullups
Rest as required
Post results to comments
Posted by CFX on 10/19 at 12:01 AM
Run Johny Run Run Run
Saturday, October 18, 2008
For Time:
Run 800m
21 Push Press
21 Pull Ups
Run 400m
15 Push Press
15 Pull Ups
Run 400m
9 Push Press
9 Pull Ups
Run 800m
Post Results to Comments.
CFX Now Sponsors Jasmine to help her achieve her goals as an athlete. You may have seen young Jasmine at CFX classes from time to time.
Keep an eye out for this young athlete she will go far.
CFX will be open Sunday from 1400 - 1800
Run 800m
21 Push Press
21 Pull Ups
Run 400m
15 Push Press
15 Pull Ups
Run 400m
9 Push Press
9 Pull Ups
Run 800m
Post Results to Comments.
CFX Now Sponsors Jasmine to help her achieve her goals as an athlete. You may have seen young Jasmine at CFX classes from time to time.
Keep an eye out for this young athlete she will go far.
CFX will be open Sunday from 1400 - 1800
Posted by CFX on 10/18 at 12:01 AM
Rest Day “You Choose”
Friday, October 17, 2008
Mary
As many rounds as possible in 20 min:
5 Handstand push-ups
10 1-legged squats
15 Pull-ups
Cindy
As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats
Pick either of "Your Favorite Girls"
Post Results To Comments.
As many rounds as possible in 20 min:
5 Handstand push-ups
10 1-legged squats
15 Pull-ups
Cindy
As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats
Pick either of "Your Favorite Girls"
Post Results To Comments.
Posted by CFX on 10/17 at 12:01 AM
Kelly
Thursday, October 16, 2008
Kelly
Five rounds for time
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.
Tonights Workshop "Squats" 1900 -2000
Five rounds for time
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.
Tonights Workshop "Squats" 1900 -2000
Posted by CFX on 10/16 at 12:01 AM
Tony
Wednesday, October 15, 2008
Happy Birthday Tony
For Time:
15 Thrusters 40kg/20kg
12 KB Swings
9 Renegade Man Makers 24kg/16kg
200m run
15 Push Press 40kg/20kg
12 KB Swings 24kg/16kg
9 Burpees
400m run
15 Pull Ups
12 KB Swings
9 Cleans 24kg/16kg
800m run
15 Thrusters 40kg/20kg
12KB Swings
9 Renegade Man Makers 24kg/16kg
800m run
15 Push Press 40kg/20kg
12 KB Swings 24kg/16kg
9 Burpees
400m run
15 Pull Ups
12 KB Swings
9 Cleans 24kg/16kg
200m run
Post Results to Comments.
For Time:
15 Thrusters 40kg/20kg
12 KB Swings
9 Renegade Man Makers 24kg/16kg
200m run
15 Push Press 40kg/20kg
12 KB Swings 24kg/16kg
9 Burpees
400m run
15 Pull Ups
12 KB Swings
9 Cleans 24kg/16kg
800m run
15 Thrusters 40kg/20kg
12KB Swings
9 Renegade Man Makers 24kg/16kg
800m run
15 Push Press 40kg/20kg
12 KB Swings 24kg/16kg
9 Burpees
400m run
15 Pull Ups
12 KB Swings
9 Cleans 24kg/16kg
200m run
Post Results to Comments.
Posted by CFX on 10/15 at 12:01 AM
Lucky Legs
Tuesday, October 14, 2008
5-5-5-5-5 Reps
OHS
Front Squats
Back Squat
Post Results to Comments
OHS
Front Squats
Back Squat
Post Results to Comments
Posted by CFX on 10/14 at 12:01 AM
Rest Day “Nate”
Monday, October 13, 2008
Nathan Hardy
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
First posted 12 February 2008
As many rounds as possible in 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 32 kg Kettlebell swings
Post Results to Comments
Work Shops start this Thursday 1900-2000
This Weeks Workshop "Squats"
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
First posted 12 February 2008
As many rounds as possible in 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 32 kg Kettlebell swings
Post Results to Comments
Work Shops start this Thursday 1900-2000
This Weeks Workshop "Squats"
Posted by CFX on 10/13 at 12:01 AM
Sunday
Sunday, October 12, 2008
5km Run / Row
Post Time To Comments
CFX is Open today from 1400 - 1800
Post Time To Comments
CFX is Open today from 1400 - 1800
Posted by CFX on 10/12 at 12:01 AM
Move That Body
Saturday, October 11, 2008
As Many Rounds in 20min
10 Broom Stick Split Jerks
5 KTE
10 Push Ups
Run 200m
Post Rounds To Comments.
CFX will be open tomorrow from 1400 - 1800hrs
10 Broom Stick Split Jerks
5 KTE
10 Push Ups
Run 200m
Post Rounds To Comments.
CFX will be open tomorrow from 1400 - 1800hrs
Posted by CFX on 10/11 at 12:01 AM
Swinger
Friday, October 10, 2008
Four rounds for time:
9 Thrusters 60/40kg
12 Pull Ups
15 KB Swings 24/16kg
Run 400m
Post Results to Comments.
9 Thrusters 60/40kg
12 Pull Ups
15 KB Swings 24/16kg
Run 400m
Post Results to Comments.
Posted by CFX on 10/10 at 12:01 AM
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