CFRT First Elements Graduates!!
Warm Up and Mobility
Gymnastics/Skill OTM 5 6-8 x Box Jumps (24/20) + 4-6 x T2B (All on the same minute, goal is for unbroken box jumps for experienced) OLY Warm Up/Skill Snatch Balance 2×3 Heaving Snatch Balance 2×3 OHS 2×8 “Hank Marducas” 6 RFT 200m Run 6x Deadlift 225/155 CFRT Activities As we have always stated, we are all about you guys (the members, aka the community, aka the family) and bringing you together when not in class. We have got some ideas that we will put into action, but we would like to hear from you guys. What kind of activities would you like to see here or even off site activities, dine outs etc. Everyone is super friendly and engaging here, and we aim to keep building upon that.. Lets take our community to the next level. Love to hear from you CFRT!!
Movie nights would be cool! How about a grand opening party!
Oh yeah Mike, movie nights are sooo happening!
I was just going to say movie night based on the movie of the wod week 🙂
I was also going to say movie nights! 😉
Snatch Balance: 35, 45
Heaving Snatch Balance: 55, 65
OHS 2×8: 75
“Hank Marducas”
10:07 Rx
Huge group of 6am’ers today!
Snatch balance
Heaving snatch balance
OHS
Worked these movements with the bar and just some 15’s. Trying to work out my arms from Wednesdays wod.
Hank marducas
9:03 rx
Great job today Melcher. Looks like the 5am group abandoned us.
Didn’t abandon you guys, just went 13 hrs later. It was a running WOD, didn’t feel like chasing Melcher around in the dark this morning.
Great job Chris doing the WOD rx! Should’ve been there Gaff, you would’ve been lapping me on the trail:) Heavy DL’s were tough for me. Thank you Mike for dropping me to 205# after 3rd round. You could tell the weight was too much to keep me moving fast.
Snatch Balance: 35
Heaving Snatch Balance: 35
OHS 2×8: 35
“Hank Marducas”
8:16 105#
Fantastic morning! 😀
I like the movie night idea too!
Snatch Balance: started at 135# but moved down to 115# to get better form and control.
Hank Marducas: 7;53 RX
The running workouts always kill me. Great work 6am er’s. Thanks for the help on the snatch balance Mike.
Oly – snatch balance – heaving snatch balance – used #65 for form work, felt good
OHS – 2 X 8 – #95
Hank Marducas – 8:22 (#185) went lighter on DLs to ensure I could go unbroken
Ha-uge Fri Night Class – great work everyone, awesome Coaching PJ!
Worked on this toes to bar. My biggest weakness is the gymnastic moves.
7:47 Rx
Felt good. I could deadlifts all day. I actually bet Dave S, that’s a first.
worked on gymnastics today
WOD–finished the 6 DL’s after the 12 min time cap. Thanks Sarah and Mike for pushing me through it! I still finished it and I was happy. Loved working out with Kristy too.
7:33 RX
Had my Hereos 31 shirt on tonight so I had nothing but energy with me tonight. Snatch/ OHS with Gaff and Gary. I’m liking all the snatch work.