Thank You!
Warm Up and Mobility
Gymnastics/Skill 5 Rounds of 40 seconds of double unders, 20 seconds restOly
Warm Up/Skill (Clean Pull+High Hang Power Clean+Hang Power Clean+Clean & Jerk) (1+1+1+1) x 2 OTM 6 Complex First 3 Minutes Power Clean and Jerk Last 3 Minutes Clean and Jerk “Foot Massage” 10-8-6-4-2 Snatch’s 135/95 (Power or Squat) 10-20-30-40-50 of Double Unders Veterans Day CFRT would like to wish all of our veterans a Happy Veterans Day! We would also like to thank their families that support them. Without their support they would not be able to perform their duties. Thank YOU for your service and enjoy your well deserved holiday! If CFRT Veterans wouldn’t mind, we’d like you to post your rank, name, branch and term of service so you can be formally recognized for your service. SFC Burnes, Michael US Army National Guard 1997- present (Almost 18 Years) Oct 2001-Oct 2002 Operation Noble Eagle (Stateside) Sept 2003-Sept 2004 Operation Enduring Freedom GTMO, Cuba July 2007-July 2008 Operation Iraqi Freedom – Baghdad Iraq August 2010 -August 2011 Operation Enduring Freedom – Ghazni Afghanistan
SSgt Carrascal, Walter US Army Reserve
Feb 2003 – Enduring Freedom
Hooah!
Oly work: 125/155/175 squat clean and jerk. Kept it on the lighter side to dial in on my form.
Foot Massage: 8:46 (#95/2x singles) – kept the snatches light but they felt better as the WOD progressed. Should have gone heavier.
Did my 2 min squat hold as well.
BIG shout out to all the past, present and future veterans. Thank you all for your service.
Way to work 5 AM. Great coaching Mike and PJ.
Enjoy the day.
Nice work, Gaff! Form looking good.
Thank you for your service, veterans!
I appreciate all of your hard work and dedication.
See you all later for the 4:30 class.
GySgt Joe Neiberger
Marine Corps 1992-2012
OIF/OEF
Happy to be a part of the rail trail family.
Happy Veterans day to all who served
Worked on double unders. Thanks for the continued tips, PJ!
Foot Massage – 8:09 75# and Triple Unders
Great class this morning! Great work by everyone! Way to push through.
Thanks to all of the past and present veterans for all that they have done and continue to do in defending out freedom!
Make up day for back squats
225#,240#,300#,340#,385# (fail) Way off my numbers right now.
Foot Massage- 7:17 Rx
Great work this morning 5am. Thank you to the all the verterans out there. Have a great day.
Sgt. Jason Faessler
US Marine Corps
1994 – 99
Great job 6am, practiced my dubs, was able to do about 40/round.
“Foot Massage” – 7min @ 95# and rx dubs…fun to work out with some familiar faces.
Oly using 65/75
“Foot Massage”
7:42 with 65#
enjoy the day everyone!
Foot Massage
8:05 75#, 2X Single Unders
Oly using 55/65/75, cleans felt great again today! Feels good when something “clicks”
“Foot Massage”
10:57 #55, 3X Singles
Good work 5am, thanks Mike & PJ!
Happy veterans day, and thank you all for what you do!
Great work 5am! Thanks Mike & PJ!
OLY at 55lb (worked on form)
“Foot Massage” 9:14 rx tripled the singles
Happy Veterans Day
OLY work.
Power c&j 135/165/185
C&j 205/215/225
My OLY lifts have done nothing but improve since we started this programming. Felt great today.
“Foot massage”
7:33 RX
Great work 5am. Thank you mike and pj.
OLY worked up to 175# cleans were feeling pretty good today. My power cleans still feel more comfortable so I think I will just have to start squat cleaning everything until it feels more natural.
“Foot Massage”
7:03 @ 85#
Snatches still aren’t my thing. I continue to stay light until I can get the movement down.
Great job 9:30 class. Good to see some new faces showing up.
Sgt Doherty, Philip United States Marine Corps NOV 2002 – NOV 2006
JULY 2004 – FEB 2005 OIFII Najaf Iraq
FEB 2006 – SEPT 2006 11TH MEU SOC
Happy Veterans Day! Semper Fi
Gym. 14 du’s in a row! Then I couldn’t get them anymore.
Foot massage – 7:18, 55#, triple singles.
Thank you veterans!!
I feel a little silly posting since my whole workout was modified but either way!
Did med ball cleans with the 14# ball – 5 every minute for the 6 minutes
“Foot massage” (modified) 5:51
45#pp – 10,8,6,4,2
Box step ups – 20,16,12,8,4
Thanks PJ! 🙂
Never feel silly Meg!! Post away 😉
You’re doing awesome, Meg! I’m always glad to see you 🙂
OLY–65# clean & jerk stuff
Foot massage–9:00 w/55# & triples
This is one of the ones I like 🙂 Tons of fun this morning!
Thanks to all our veterans at CFRT! I really admire you all–thank you for your service to our country.
Found myself with a rare opportunity and no meetings I had to attend after 4:00 and was able to make it to the 4:30 class! Very excited.
Oly – worked up to 145# and worked on split jerk form.
Foot massage: 9:16 with 95# and Double Unders, stringing together 5 or 6 at a time for the most part and had a string of 9 at one point.
Thanks for all the help PJ!
Rick!!
Going with the movie quote theme: “I’m not dead yet!” 🙂
Let’s see if I can make Tuesdays a somewhat regular thing.
Worked OLY on the axle (fat) bar tonight. So hard to squat clean that thing because it doesn’t spin like a regular bar. Ready as I’m going to be for Saturday!
Foot Massage:
11:20 65# and triple singles. Was going to go for 75# but I think I chose the right weight.
Thank you to all Veterans and to our CFRT Veterans and their families. Didn’t realize we had so many of you in our ranks and feel very honored to know each of you. Happy Veterans Day!
Wow Rick, great seeing you man!! Spent a lot of time on my back squat went from no weight on the bar up to 275# incredible for me since that’s the most weight I’ve used on my squat!!!!
Hit 8:20 using 105# snatches and dbl singles.
got my new 1RM back squat today. Hit 315. Very happy with that 🙂
Foot Massage: 9:08 95# 3xSingles
Thanks Sarah….great job 7 pm!!