Wednesday WOD: 21-15-9 Thrusters Row 500 Meters (between each set) Rx’d weight for Men/115lbs & Women/75lbs Post time and thoughts to comments by clicking on the title of this post. Two of our best working it out on the rower! BE POSITIVE-STAY POSITIVE Everyone is doing su ... Continue Reading
Tuesday WOD: 40 Wall Balls/20 Ring Dips/4 Rope Climbs 30 Wall Balls/15 Ring Dips/3 Rope Climbs 20 Wall Balls/10 Ring Dips/2 Rope Climbs 10 Wall Balls/5 Ring Dips/1 Rope Climb Rx’d weight on Wall balls for Men/20lbs & Women/12lbs Post time and thoughts to comments by clicking the ... Continue Reading
Monday WOD: Overhead Squat 1-1-1-1-1-1-1 Post loads and thoughts to comments by clicking on the title of this post. CCF welcomes Dana Onifer. He will be with us for the next week while on leave from his duty station in Okinawa, Japan. Dana is a member of the US Navy and stopped by ... Continue Reading
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