We have had another great week at the gym so let’s finish it off with another good workout!!! I hope you guys are having a fantastic summer, expecially now that we’ve had some good weather:-) Don’t forget about the annual Birthday Bash at the Lenihan’s house this Saturday from 5pm-9pm!!! **Make sure to check out…
Category Archives: CLEANS
Happpyy fourth of JUUUUUULY!
Note: WE WILL ONLY BE OPEN FOR THE AM CLASSES. THAT MEANS —->; NO PM CLASSES, AM ONLY (6, 8,9,10AM) Happy 4th of JULY! We will do a “little” WOD to celebrate the 236th day of birth for the USA by doing a total of 236 reps … obviously 1 rep for every year. •…
“GET ON MY LEVEL!!!” -Marshall Griffin-
And the winner of the Biggest Loser Challenge is…TODD SHINN!! Way to go Todd, you look awesome! Todd lost 30lbs in the three months which was just over a 14% weight loss! There were a few people really close behind: Ashley with a 13% loss, Sue R with a 12% loss, and Courtney M who…
Power Cleans!!!
I hope you all had a wonderful three day weekend and congrats to those of you who completed Murph!!! That is one tough workout:-) Today we will be working on some explosive strength. I love power cleans and I hope you do too because they are awesome. I wanted to thank you all again for…
Bear poop!!!
Reminder: No more open gym or kettle bell class Saturdays Today there will be no parking in the main parking lots. Please park on the road. Partner WOD 25 minutes Person A: squat clean/ push press or jerk/ back squat/ back press/ front squat AMRAP rx 65/95 Person B: 10 Pull Ups /…
“DT”
One of the best hero WODS around 5 rounds for time 12- deadlift 155/100 9- hang clean 155/100 6- push jerk 155/100
Chip-a-Rooney
Huge PR’s on Grace yesterday and many first timers on it that were already able to see how CF has made them stronger and faster from by seeing what they acheived on this WOD. So way to go guys!!! AM’ers, please don’t heckle me too much if I can’t demonstrate some of the exercises…12.4 or…
Its THIS kind of Chipper :)
Burpee Challenge: 72 FOR TIME 10 Hand Stand Push Ups 20 Sumo Dead Lift High Pulls (75#/55#) 30 V-ups 40 Power Cleans (115#/75#) 50 Burpees 60 Wall Balls (20#/14#) Cash Out**** Tabata – Double Unders 8 rounds of 20 seconds of work followed by 10 seconds of rest. This is an excellent way to practice…
