Our nephew Cole showing us his muscles while reppin CFRT! You do not want to mess with this guy!
Warm Up and Mobility
Oly
OTM 6 Clean and Jerk Complex
First 3 Minutes
1 x Power Clean + 1 Jerk
Last 3 Minutes
1 x Clean + 1 Jerk
Strength
Back Squat
65% x 5
75% x 3
85% x 3
95% x 1-2
75% x 10
“PG&E”
3 RFT
60 x Double Unders
30 Calorie Row
15 x C2B
Reminder: Kelly Gs strongman class is this Sunday 4/19 at 10am. Open gym is as usual from 10-12. If you haven’t tried her class yet you are missing out! Pilates will be coming up again in May and will stay on a more regular bi-weekly schedule. Lots of fun activities to choose from at CFRT!
Strength 155#
“PG&E”
13:02 (double singles, banded C2B)
I made the train all!!!
Nice!!
First, that is probably the cutest picture ever.
Second, I’ve been slacking on the online posting. Need to up my game.
Third, won’t make it in today, but Marie, Mini, and I will be competing tomorrow in Walkill, NY, at Hudson Valley’s Lift for Autism show. I will post updates, photos, videos, to the Group CFRT Facebook page. Probably to my own page as well, so stay tuned in tomorrow! Thanks for your virtual support!!!
Got back early from my trip so I decided to come it at 9:30 bc I couldn’t sleep.
Strength : 365#
PG&E: 13:27 RX
Tough wod this morning. Very suprising how fast everything goes when you are rowing.
Great 9:30, POST ONLINE!!!!
YES!!
Strength – working on my form for squatting – Thanks Mike for some tips! Me and my bench are working on it!
“PG&E”
14:00+ Got (2+60+17 cal)
I finished off the rest after the time was up – I just couldn’t leave it hangin…
60 Singles
25 Calorie Row
15 Ring Rows
Nice to have Coach Mike! Definitely miss PJ – but it is good to change it up now and then. Since I can’t really get into the box at any other time it was nice to have Mike be there for the 6 am All Stars!!! Hope Mike enjoyed it as much as we did.
Nice work All Stars – we are getting stronger every day!
Danielle is off to Hawaii and Cassie is off to Brazil…going to miss you ladies!
Happy Friday All!
You know I enjoyed it, very much!!
Great workout this morning! Tried to get one more in before I’m sitting on the beach.
60 singles
25 cal row
15 ring rows
14:00 – 2 + 60 + 25 +8
Thanks to all the coaches and Kelly G for being so supportive and encouraging! You motivate me to get stronger and healthier!!! Joining crossfit rail trail was one of the best decisions I’ve made in a long time!!!!
Love hearing this Jess! Enjoy the beach!!
Happy Friday!!!
Rita!!
Strength – Back Squat
140 x 2
These felt way better than the front squats did the other day that’s for sure!
“PG&E”
14:00 2+26 kipping chin over bar pullups instead of C2b
Got stuck on the pullups, which I figured I would.. getting better every day though!!! Nice to have Mike in the 5am, although he didn’t get to experience the full normal 5am crew.. not the same! Good work 5am, happy Friday everyone!!
It was fun being with the partial 5 am peeps. You guys will see more of me 😉
Very first time posting online!
I should of done this a long time ago!
Had another first went to the 9:30 am class. Worked on my back squats which felt good!
PG & E
14:00 capped , only 9 reps short of finishing. Rowing was the most difficult part by far. I also am starting to do singles in the WODs instead of jumping jacks, slowly getting there!
Great job 9:30 am!
Have a great weekend! ( This is my act of kindness for Mike ) 🙂
Nice work Ashley!
And thank you for posting online!
Ashley, YES you posted!!!!!
Back squats felt really good. Got up to 195# for my 95%.
This wod was very spicy. I finished right before the cap 13:56. Did double singles. Hands were all ripped up from Cindy so I subbed ring rows.
Looking good Krystal, way to sneak in under the cap!
Strength
185×5
215×3
245×3
275×1
215×6
PG&E
14:00 w/ 2+101
Missed it by 4 reps. I spent a lot of time at the bar with this one. C2B really are a grind for me. Enjoyed the WOD though, it was a tough but good one. Squats really felt good today. I did my previous 1RM today by accident. (Math was my strong point in school). Nice work 6pm!
Don’t look now Phil, but getting strong buddy!
Back squats worked current percentage hit 95% (360) for one. Probably could of got the two if I did not start with my feet so wide…still happy with these today
PG&E got capped with 9 pull ups remaining. So I had to finish them :).
Great workout. Great job 7pm! Thanks Mike.
Looking solid all over Joe, really dialing in this CrossFit thing 😉
Back squats! Worked up to 85%, felt pretty good, hopefully getting back on track with this cycle. Singles and ring rows for the WOD, finished 12:44. On the fence about whether I should have doubled the singles, but definitely a tough one either way. That calorie row!