Open Gym On Ramps Skills and Drills
“DG” Complete as many rounds as possible in 10 minutes of: 8 Toes to bar 35 pound Dumbbell thruster, 8 reps 35 pound Dumbbell walking lunge, 12 steps Post rounds completed to comments. U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support
Kimberly Kirk is our awesome athlete of the month! Wife, Mother of 2, with 1 in the oven, and she is without a doubt a WOD crusher. She has come a very long way at CFDF and we pray for her continued success with her program. Great job Kim!
Five rounds for time of: 2 pood Kettlebell swing, 30 reps 30 Burpees 30 Glute-ham sit-ups Post time to comments. Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert,
Alexander 5 rounds for time of: 31 back squats, 135 lb. 12 power cleans, 185 lb. Post time to comments. Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar
“McGhee” Complete as many rounds in 30 minutes as you can of: 275 pound Deadlift, 5 reps 13 Push-ups 9 Box jumps, 24 inch box. Enlarge image Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He
MURPH “THE PROTECTOR” LT. Michael P. Murphy United States Navy (SEAL) May 7, 1976 – June 28, 2005 LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after
Closed Rest Day
Open Gym On Ramps build your foundation. Practice Your Skills
Regionals Week Event 6 For time: 50-calorie row 50 box jump overs, 24 / 18 in. 50 deadlifts, 180 / 120 lb. 50 wall-ball shots, 20 / 14 lb. 50 ring dips 50 wall-ball shots, 20 / 14 lb. 50 deadlifts, 180 / 120 lb. 50 box jump overs, 24