Closed for Holiday weekend “Forrest” Three rounds for time of: 20 L-pull-ups 30 Toes to bar 40 Burpees Run 800 meters Graham Holmberg 32:15, Kim Malz 32:44. U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October
CFDF IS CLOSED FOR THE HOLIDAY WEEKEND! HAPPY BIRTHDAY COACH HOLLY! Capoot For time: 100 push-ups Run 800 meters 75 push-ups Run 1,200 meters 50 push-ups Run 1,600 meters 25 push-ups Run 2,000 meters Post time to comments. Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17,
“Brehm” For time: 15 foot Rope climb, 10 ascents 225 pound Back squat, 20 reps 30 Handstand push-ups Row 40 calories Post time to comment. U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on
“31 Heroes” AMRAP 31 minutes: • 8 Thrusters (155/105#) • 6 Rope Climbs (15 ft. ascent) • 11 Box Jumps (30/24″) This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the
“Coffey” For time: Run 800 meters 135 pound Back squat, 50 reps 135 pound Bench press, 50 reps Run 800 meters 135 pound Back squat, 35 reps 135 pound Bench press, 35 reps Run 800 meters 135 pound Back squat, 20 reps 135 pound Bench press, 20 reps Run 800
Rest Day Closed
Open Gym 10am-2pm On Ramps available
Complete for time 12-9-6 BURNER 185#/115#, Deadlift Jumping Pull-ups x 3 Sit-ups x 3 FITNESS 255#/165# Deadlift Pull-ups Barbell Muscle-ups From Floor RX 315#/215# Deadlift Bar Muscle-ups
Complete as many rounds and reps as possible in 5 minutes of: BURNER 3 Dips 5 Shoulder-to-Overhead, 35#/20# Dumbbells 100m Run FITNESS 3 Ring Dips 5 Shoulder-to-Overhead, 135#/95# 100m Run RX 3 Strict Ring Dips 5 Shoulder-to-Overhead, 155#/105# 100m Run Post rounds and reps.
Complete for time BURNER 50 Front Squat, 95#/65# Every minute on the minute do 5 Box Step Ups, 20″ for all FITNESS 50 Front Squats, 125#/85# Every minute on the minute do 5 Box Jumps, 20″ for all RX 50 Front Squats, 155#/105# Every minute on the minute do 5