Happy Birthday Emily!! (Sunday)
Warm Up and Mobility
Gymnastics/Skill 5 Rounds of 40 seconds of double unders, 20 seconds rest Oly Warm Up/Skill Coach lead OTM 6 First 3 Minutes 2 x Hang Power Snatch + 1 OHS Last 3 Minutes 2 x Hang Snatch “Perfect Assembly” AMRAP 12 5 x OHS 95/65 10 x Hang Power Cleans 5 x Bar Facing Burpees 10 x Power Cleans Holiday Party Thanks so much to everyone that was able to make it out to CFRT’s first Holiday party. (To those who couldn’t, we missed you and wish you were there too) You guys make our community so special and lots of fun!! And last night was just another example how awesome our community is. Lots of laughs, food and drinks! (Some of us may have indulged a little with the last one 😉 ) Hope everyone had as much fun as we did! If you werent able to make it, dont worry. We are constantly having fun activities here at CFRT!!
glad you all had fun. Bummed I couldn’t make it. Maybe next time
Oly: used 95# mostly b/c of the wrist but also for form. Amazing how much better these look with lighter weight.
Perfect Assembly- 6 rds + 26 Rx
Great work this morning 5am. Good to back at it after being laid up all day yesterday.
Oly: 75#
Perfect Assembly: 4 + 10 (75)
Great job 5 AM and PJ.
Enjoy the day.
Oly – 75#
Perfect Assembly: 5 + 2 (75#)
Have a great day guys.
Oly – 85#
Perfect Assembly – 5+20 (75#)
Great job 5am, it was fun throwing the barbell around this morning.
Oly – 75# Shoulder finally feels fine with snatch and OHS
“Perfect Assembly”
3 + 17 Rx
Didn’t get as many rounds in but wanted to give in a go with 95# OHS. Felt in little shaky but only one way to get used to it.
Great morning 5am!
SNATCHES…OH I HATE YOU BUT SOON I WILL MASTER YOU!!!
Perfect Assembly – got 5 + 5 rounds, worked with an empty bar for the OHS, 75# for the cleans and just did regular burpees.
Super fast elbows Mike!!!!
Oly – 65# to start ended with 75#
Perfect Assembly – 3+29 75#
The grip strength def got weaker by the end of the WOD, but felt good to get it done today. Results lacked due to eating everything and anything i wanted in sight this weekend. tis the season! Back to clean eating today feeling great!
thanks mike for the coaching “grip hook” will be used here on out!
Clean earing is going to be awesome!
CFRT @1900!
I was on the fence, I wanted OLY but choose GYM, and I’m glad I went for it, I finaly have the feeling of getting a DUB!
3 DUBS in a row!
‘Perfect Assembly’
for 5 rounds (#65)
Thank you Mike again, you guys are awesome!
At a boy, nice job Gus!
Worked on my dubs. Thanks for the tips Mike and Sarah! Way to go Gus for getting 3 in a row!
Perfect Assembly – 4 + 8 65#
Way to get after it today Amy!
Great work everyone, you guys crushed a grip and soul burner 😉 See everyone bright and early !
Skill; worked on dubs
WOD: 4 rounds with 45lbs.
Great job on the dubs Gus!
See you bright and early…. Thinking about the 5am tomorrow since I have eve plans, ahhhhh!
5 AM!!!!!
Thank you Judy!
I’m feeding on the CFRT energy!
Members and staff!
OLY…Getting better
Perfect Assembly: 65# x4 rounds
Forgot to post on the board…Sorry Mike!
Great job 7pm
Your forgiven Joe 😉
Late, late, late post, I know 😐
OLY – 55# Snatches felt ON POINT last night. I struggle getting under the bar so have been keeping the weight light to work on that and it’s definitely paying off.
Perfect Assembly – 65# – 3 rounds
But you posted!!!