MEGA MURPH!!!
Today we honor the life of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. “This workout was one of Mike’s favorites and he’d named it “Body...
View ArticleWOD – 204.8a and 204.8b –
Durability Medicine Ball Shoulder Toss – 3 sets of 10 reps per side – submaximal Skill/Strength Warm Up WOD – 204.8a – (For Mega Murph Participants) 250 Meter Row x 8 Sets – 2 min rest – report fastest...
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Memorial Day
“Remember those who served before. Remember those who are no more. Remember those who serve today. Remember them all on Memorial Day.” -Emily Toma Open Gym 9 – Noon The post Memorial Day appeared...
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May Benchmark ReTest
Durability Three Sets Band Single Leg RDL – light band 12 Unbroken Ring Rows Band Hip Flexor Stretch – light stretch – 30 seconds per side Skill/Strength Squat Clean + Front Squat + Jerk Work up to...
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June Benchmark
Durability Skater Squat Iso Hold – Can you go 30 seconds per side? How about weight? Skill/Strength Block Pulls – Work to a Heavy Single in 10 minutes Just like this but off blocks…Dan Green riding...
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WOD – 205.0 –
Durability Seated DB External Shoulder Rotation – 2 sets of 20 reps per side – light and slow Skill/Strength Ring or Bar Muscle Up Skill Session (Coached) or Strict Ring or Bar Muscle Up Strength...
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WOD – 205.1 –
Durability 1-Leg Hip Lift Hold – 1 Minute per side Skill/Strength 1-Arm Split Stance DB Overhead Press 3 sets of 8 reps – work hard and struggle through some slow reps WOD 21-15-9 DB Thrusters (50/35)...
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WOD – 205.2 –
Durability DB Side Plank – 30 seconds per side x 2 sets Skill/Strength Drill Barbell Movements WOD 20 min AMRAP 5 Power Snatch (115/75) Rx+ 135/95 30 Double Unders 10 Power Clean 30 Double Unders 15...
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Stronger Together, A Fundraiser for Peyton and Kristi Knippel
CFS member Kristi Knippel was recently diagnosed with cancer. Coach Peyton has been traveling to Utah and back since Kristi’s family is in Utah and that is also where she is receiving her treatment. To...
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WOD – 205.4 –
Durability Medicine Ball Pec Walk – 2 minutes x 1 set Skill/Strength Bench Press – Work up to a heavy set of 2 reps WOD 1 Round 50 Strict Toes to Bar 50 Barbell Floor Press (95/65) Rx+ 135/95 3 Minute...
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WOD – 205.5 –
Durability A post shared by Max Lang (@max_lang_weightlifting) on May 31, 2018 at 9:08am PDT Skill/Strength Front Squat – Build up to 1 Heavy Set of 5 Reps WOD 20 min AMRAP 10 Back Rack Alternating...
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WOD – 205.6 –
Reminder!!! New flooring is going in today in the locker rooms and front desk area! The installers will arrive around 9am and expect to be done by 6pm. The lockers, TOILETS and SHOWERS will not be...
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WOD – 205.7 –
Durability 1/2 Skater Squat Holds – 30 seconds per side x 2 sets – add weight if possible Skill/Strength Warm Up for this Special Birthday WOD! Aaron Frishman Birthday WOD If you don’t come early...
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WOD – 205.8 –
Durability Band Pull-Apart – 2 min AMRAP Skill/Strength 12 Minute – Sled Rope Pull -Each athlete will complete 2 to 4 lengths in a row before resting and letting another athlete go -Athletes should...
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WOD – 205.9 –
Durability Negative Accentuated Overhead Sit-Ups Negative Accentuated Overhead Sit-Up #corework A post shared by James Harrison (@jhharrison92) on Jun 6, 2018 at 8:34am PDT Skill/Strength Weighted...
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WOD –“The Incredible Hulk”–
ReTest BABY! Durability Single Leg Eccentric Glute Bridge – 1 set of 40 reps – alternate legs per rep – Empty Barbell Skill/Strength Warm up the Barbell WOD “Incredible Hulk” 20 min AMRAP 5 Deadlift...
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WOD – 206.0 –
Durability Banded Hamstring Curls – 2 Sets (Submaximal) -It is not smart programming to exhaust the hamstrings before running hard so please follow the advice here and only use this drill for...
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WOD – 206.1 –
Durability Straight Arm Band Pulldowns – 1 Min AMRAP Band Pull-aparts – 1 min AMRAP Skill/Strength Flat Bench – 5 sets of 10 reps WOD 1 Round Tabata AbMat Sit-Ups Tabata Double Unders Tabata DB Hang...
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WOD – 205.6 –
Durability 1-Legged Wall Sit – 30 seconds per leg x 2 sets Skill/Strength Block Pull – Heavy Single WOD 5 Rounds 20 Alternating DB Reverse Lunges (50/35) *DBs at shoulders 10 Box Jumps (24/20) 10 Push...
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WOD – 205.7 –
Durability KB Farmer Carries – 3 sets – pump up your grip Skill/Strength Hang Power Clean Drill & Build to WOD weight or slightly above WOD 21 – 15 – 9 Hang Power Clean (185/125) Rx+ 205/135 Burpee...
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