“Fran” 21-15-9 Thruster 95/65 Pull ups Post time to comments.
“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
Mr. Matt Miller is our November athlete of the month. Matt is always pushing people to do their best every day at the box and he is always willing to lend an extra hand. The guy has super improved since day 1 and we look forward to to seeing is
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.