Friday May 15, 2015

“BARRAZA” As Many Rounds as Possible (AMRAP) in 18 minutes 200 Meter Run 9 Deadlift 275/165 6 Burpee Bar Muscle-Ups **1 Burpee 2 C2B Pull-up per MU** U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, assigned to the 2nd Battalion, 75th Ranger...

Thursday 14 May, 2015

Skill EMOM 14 Minutes 1 High Hang Power Clean 1 Squat Clean Choose load MetCon For Time Buy-In: 1000m Row 30 SlamBall 20 T2B 30 SlamBall 20 T2B Cash-Out: 1000m...

Wednesday 13 May, 2015

Skill Snatch Every 90 Seconds for 12 Sets 2 Squat Snatch Choose loads MetCon For Time 10,9,8…1 Of: Bar Facing Burpee OHS 75/55 Ring...

Tuesday 12 May, 2015

Strength Deadlift Find 1RM 10 x 40% 8 x 55% 5 x 65% 3 x 75% 2 x 85% 1 x 90% 1 x 95% 1 x 100+ *These are guidelines percentages* If you are not ON today, deadlift just don’t attempt a 1RM You will have another opportunity next week MetCon 11 Min AMRAP 3 Wall Walk...

Monday 11 May, 2015

** Clean & Jerk Clinic ** May 30th, 830AM $30 Last day to Pre-Order new CFCVI T-Shirt @ $25 Please pay by tomorrow! As part of WU Rest :30 Sec. Between Sets 1:30 Front Plank 1:00 Hollow Rock 1:30 Bicycle Sit-Up 1:00 Crunches 1:30 Front Plank 5 x 10 Sec. Superman...

Saturday 9 May, 2015

The Pre-Order CFCVI T-SHIRT/TANK $25 Payment is extended until Monday. In Teams of 3 For Time: Teams will be given KB 55# Barbell 45 Slamball 20 Plates 2 x 35 & 15 Sandbag 30 Prowler 400m Team Prowler Push 100lb 1st corner: 50 Slamballs 50 KB 1-arm push press...