Sunday 7/22/2012

Announcements:

  • 31 Heroes WOD on Friday, August 3th
    All sessions. Sign-up at www.31heroes.com
  • CFL One Year Anniversary Party! – Saturday, August 4
    Celebration will commence immediately after the WOD.
  • Battlefit West Competition Event – September 29
    Registraton opens Wednesday, August 1, 2012. For additional information, go to www.battlefitwest.com

Active Recovery/Rest Day! Make up a missed WOD or practice skill and/or goals.

Saturday 7/21/2012

Announcements:

  • 31 Heroes WOD on Friday, August 3th
    All sessions. Sign-up at www.31heroes.com
  • CFL One Year Anniversary Party! – Saturday, August 4
    Celebration will commence immediately after the WOD.
  • Battlefit West Competition Event – September 29
    Registraton opens Wednesday, August 1, 2012. For additional information, go to www.battlefitwest.com

Team WOD: AMRAP in 20 minutes

GHD Sit-ups
Ring push-ups
Row for calories
Plank hold
Weighted Sled Push (rotation clock)

Friday 7/20/2012

Announcements:

  • 31 Heroes WOD on Friday, August 3th
    All sessions. Sign-up at www.31heroes.com
  • CFL One Year Anniversary Party! – Saturday, August 4
    Celebration will commence immediately after the WOD.
  • Battlefit West Competition Event – September 29
    Registraton opens Wednesday, August 1, 2012. For additional information, go to www.battlefitwest.com

Strength: Strength Program Week 3 – Back squat

WOD: For time

400m run
15x Box jumps (m:24″/f:20″)
15x Push press (m:95#/f:65#)
15x Double-unders
200m run
30x Box jumps
30x Push press
30x Double-unders
400m run
15x Box jumps
15x Push press
15x Double-unders

Thursday 7/19/2012

Announcements:

  • 31 Heroes WOD on Friday, August 3th
    All sessions. Sign-up at www.31heroes.com
  • CFL One Year Anniversary Party! – Saturday, August 4
    Celebration will commence immediately after the WOD.

Active Recovery/Rest Day! Make up a missed WOD or practice skill and/or goals.

Wednesday 7/18/2012

Announcements:

  • 31 Heroes WOD on Friday, August 3th
    All sessions. Sign-up at www.31heroes.com
  • CFL One Year Anniversary Party! – Saturday, August 4
    Celebration will commence immediately after the WOD.

Skill: Handstand Holds/Walk

WOD: 4 rounds for time

400m run
3x Box walks
15x Pull-ups

Tuesday 7/17/2012

Announcements:

  • 31 Heroes WOD on Friday, August 3th
    All sessions. Sign-up at www.31heroes.com
  • CFL One Year Anniversary Party! – Saturday, August 4
    Celebration will commence immediately after the WOD.

Skill: 400m Sprint for time

“Karen” WOD: 150 Wall balls for time (m:20#/f:15#)

Monday “Kaesie’s Bday WOD” 7/16/2012

Announcements:

  • 31 Heroes WOD on Friday, August 3th
    All sessions. Sign-up at www.31heroes.com
  • CFL One Year Anniversary Party! – Saturday, August 4
    Celebration will commence immediately after the WOD.

Strength: Strength Program Week 3 – Strict Press

Kaesie’s Bday WOD: AMRAP in 12 minutes

7x Deadlifts (m:225#/f:155#)
13x Medball V-ups (m:15#/f:10#)
17x Double-unders

Sunday 7/15/2912

Announcements:

  • 31 Heroes WOD on Friday, August 3th
    All sessions. Sign-up at www.31heroes.com
  • CFL One Year Anniversary Party! – Saturday, August 4
    Celebration will commence immediately after the WOD.

Active Recovery/Rest Day! Make up a missed WOD or practice skill and/or goals.

Friday 7/13/2012

Announcements:

  • 31 Heroes WOD on Friday, August 3th
    All sessions. Sign-up at www.31heroes.com
  • CFL One Year Anniversary Party! – Saturday, August 4
    Celebration will commence immediately after the WOD.

Strength: Strength Program Week 2 Back squat

WOD: 3 rounds for time:

50x Squats
40x Walking lunge steps
30x Sit ups
20x Push ups
10x Burpees
5x Muscle-ups (mod 5 C2B & 5 ring dips)