“The Newmann” 3 Muscle Ups 34 Box Jumps 24″, 20″ 21 Deadlifts 225#, 135# 12 Push Press 115#, 75# 2 Muscle Ups 34 Box Jumps 21 Deadlifts 12 Push Press 1 Muscle Up Post time to comments.
Rest Day Closed
CFDF HOLIDAY PARTY ITINERARY FOR 12-19-2015 Open 2pm – 9pm
Every 2 minutes on the 2 minutes until you can no longer complete the work 1 the first minute, 2 the second minute, 3 the third and so on… BURNER Walking Lunge (both legs for 1 rep) Banded Bar Muscle-Up FITNESS Walking Lunge (both legs for 1 rep) Bar Muscle-Up
Overhead Walking Lunge 5-5-5-5-5-5-5 Post load to comments.
21-15-9-6-3 BURNER Wall Ball Shot 14lbs/10lbs 9ft/8ft Burpee-to-bar FITNESS Wall Ball Shot 20lbs/14lbs 10ft/9ft Burpee-to-bar RX Wall Ball Shot 30lbs/20lbs 10ft/9ft Burpee-to-bar Post time to comments.
3 rounds for time BURNER Run 200m Alt. Single Leg Squat 7 reps Push Jerk 7 reps, 115/75 FITNESS Run 200m Alt. Single Leg Squat 7 reps, 25/15 Push Jerk 7 reps, 135/95 RX Run 200m Alt. Single Leg Squat 7 reps, 35/25 Push Jerk 7 reps, 185/125 Post time
T.U.P. 15-12-9-6-3 reps for time of: 135-lb. power cleans Pull-ups 135-lb. front squats Pull-ups Post time to comments. U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013, in Landstuhl, Germany, from injuries caused by an improvised-explosive device on April 27, 2013, in Arian, Afghanistan.
Rest Day Closed
Mobility with Coach Carla 10:00am-11:00am Open Gym 11:00am-12:00pm Olympic Lifting with Coach Bobby 12:00pm-1:00pm Open Gym 1:00pm-2:00pm Come join the fun tomorrow.