CFRT Holiday Party!!
Warm Up and Mobility
Strength Back Squat 6 x 2 Gymnastics/Skill 3 RNFT 6-12 Ring Dips 5-10 Wall Squats “ASNF” AMRAP 3 5 x Front Squats 135/95 25 x Jumping Jacks Rest 2 Minutes Repeat for a total of 3 AMRAPs Misc A couple quick notes. The Sweats for Vets will be getting picked up in two days. Any last minute donations please get them in by then. I am really proud of you guys for our turn out so far! Also our first internal throwdown WOD will be finalized and videos will be put out on our group page hopefully by close of buisness tomorrow. Its going to be the first of many so don’t be bummed if you missed out as we will do this a lot!
Back squats
245 x 2
255 x 2
265 x 2
275 x 2
285 x 2
295 x 2
Squats felt great today. I definitely started too light. Should have started around 280ish and made that range a little tighter. Even 295 wasn’t bad.
“ASNF”
1) 4+4
2) 4
3) 4+1
Rx
Awesome Jon 5am. Thank you Pj.
Very consistent numbers on the AMRAPs Chris, nice work
Gym
ASNF
3+5
3+7
4+3
95#
Good to have some company at the 6AM after yesterday!
Gym
ASNF:
1. 4
2. 4
3. 4
RX
Good job 5am. Great coaching PJ. Have a great day guys.
Wow, not that’s perfectly consistent 🙂
Now
Strength: 315# for 7 sets. Knee is having trouble supporting much more than this. Worked on bringing feet in and forcing my knees out.
ASNF: 5, 4+17, 4+12
Good class this morning. 5am is getting bigger. Nice work everyone.
Bringing those feet in definitely helps with that external rotation
Strength: Back Squats
95 x 2
100 x 2
105 x 2
110 x 2
115 x 2
120 x 2
Looks like I’m on my way to a new 1RM, 120 was it!
“ASNF”
1) 3 + 5
2) 3
3) 3 + 2
65#
Felt great to be back today, feels like it has been forever! Good work 5am, thanks PJ! 🙂
You definitely are 🙂
Back squats
140-165×2
“ASNF”
1) 4+5
2) 4+5
3) 4+14
Rx
Quads are on fuego!
Thanks Mike!
Way to finish strong and beat your other rounds!!
Back Squat:
135 x 2
155 x 2
175 x 2
195 x 2
215 x 2
215 x 2
“ASNF” – 115#
1) 4 + 4
2) 4 + 5
3) 4 + 13
Felt great today!
Thanks Sarah!
Worked on back squats! Hell yeah!!!! Worked my way up from the bar to 165# which was great!
ASNF
1 )6 rounds with air squats
2) 4+10 rounds switching to pushups for squats
3) 5+5 rounds with pushups
Knee felt sore after the first round so I switched which was a good call!
Definitely good call Mike. Exciting stuff seeing your knee holding up!
CFRT @1900
Back Squat
#165,185,205,215,215,215
“ASNF”
#115
3+26
3+2
3+3
Thank you Mike!!
Wow – total sleeper WOD! Good a$$ kicking…. 265# back squats followed by 4 x 4 x 3… Legs are letting me know I did something….
Back Sq: 6×2 last set 325 PR!!
ASNF: 4+5, 3+5, 3
Def need to work on my OLY…
Great work 7PM nice to see a regular bigger group.
Thanks Mike.
You are too hard on yourself Joe, your Oly is just fine and progressing nicely!
Worked back squat today and am super excited that I got 195 x 2 reps!!! Precious 1RM was 185 and have been feeling frustrated that I haven’t been able to break through. Big goal of mine for this year was to hit 200# back squat. Think I might be closer than I think!!!
ANSF 3+3, 3, 3+1 75#. That was a great one! Great work 7pm. Lots of bell ringing!!!
That weight is precious Kell 😉 Bigget numbers coming for sure!
Haha…theeee preeeciooouuuussss!!!
🙂
Hi!!!!
Hello !!!!!
Work Capacity and heart on display today. Way to brave and empty the tank on each AMRAP! You guys kicked in that other gear and EARNED your fitness today!!
My hammies!!!!
Take care of them big guy, you’ll need them!
Strength
225×2
255×2
265 Failed
260×1 Failed on 2
225×2
225×2
My squats we a little off today but Mike found the problem. Should be good for next time. Im also sure drink 11 FREE beers last night at TITS didnt help haha
ASFN
5+1 4+7 4 @115#
Thought about doing 135 but glad I didnt. I wouldnt have got nearly as many reps. Who would have thunk Jumping Jacks could be so killer!
That will definitely fix the issue. Now let’s talk about this free beer situation. ……
Strength – Worked up to 155 and failed on 2.
ASNF – 4+4, 4+1, 4+1
Thanks Mike!