The 7 PM Crew!
Warm Up and Mobility
“Ezekiel 25:17” With a 4 minute running clock complete 5 x Cleans 165/105 Power or Full (Even) 10 x Deadlifts (Odd) Rest 1 Minute and change weights With a 4 minute running clock complete 5 x Cleans 185/115 Power or Full (Even) 10 x Deadlifts (Odd) Rest 1 Minute and change weights With a 4 minute running clock complete 5 x Cleans 205/125 Power or Full (Even) 10 x Deadlifts (Odd) Rest 1 Minute and change weights With a 4 minute running clock complete 5 x Cleans 225/135 Power or Full (Even) 10 x Deadlifts (Odd) If you fail to make the required reps in that minute drop to previous weight and stay there. Experienced do all segments, intermediate do 3 and beginners 2 In-House Competition Hey CFRT, just want to get a sense if any of you would be interested in an in-house competition. It would be a friendly , CFRT members only competition if it were to happen. We want to bring you guys what you want so, if you’re not interested in it at this time we completely understand. We are a new Box and are in NO rush to make it happen. However, if it is something you guys do want, we can look into doing one. Lets hear from you gang! Squat Hold Day 23
Competition yes please!!!!
I would love a competition, specially if we got one in before the end of the year, as that was a goal for 2014.
Count me in!
I’d for sure be up for an in-house competition
“Ezekiel 25:17″
95, 105, 115, 125
Ended up being the perfect weight for that workout. Thanks for coaching Sarah! Have a great Friday everyone!
Ezekiel 25:17
105, 125, 125, 135
Trying to focus on form.
Good class this morning. Thanks for the coaching and tips, PJ and Mike!
Always want to focus on form, weight will come. Great job!
1 rep at time!
A lot to improve still!
#95,#115,#135,#135
I had to drop back the weight for the previous # for my Clean on that last 4 minute round….
I’m up for some competition time, it’d be another push to work on that form! What’s gonn be the prerequisites?!!!!
Thank you Sarah again! You rock!
….and you got the moves!!
No perquisites for a internal throwdown. All for fun. And I agree Gus, Sarah’s got some moves;)
A comp?!?!?! I’m in. Hopefully it’s on a day Im off of work
I’m in
Ezekiel 25:17
65, 70, 80, 90(4)/85(4). My form needs work. I land on my toes.
Competitions scare me. I’ll have anxiety the moment I sign up… Complete with hyperventilation. Hypo? Hyper! There will be a lot of ventilation!
Call the ladder! (firefighter joke)
Vertical or horizontal ventilation Phil?
I see what you did there.
Enjoyed this WOD!
Did 65, 70, 80, 85 lbs
Thanks for the tips and coaching PJ! Gonna work on my jumps and shoulder shrugs!
Great job fellow 6pm-ers!!
In house comp sounded fun!
“Ezekiel 25:17”
55/60/65/75
Legs were fried after this one, thanks for the tips sarah! I would love to do an in-house comp!!
I’m posting here late since I didn’t make it this morning…boo.
Ezekiel 25:17–65, 75. 85, 95. This is another one that I liked a lot. 4:30 class was tons of fun too. Hope everyone is having a good weekend!