We are hosting a weightlifting competition for members only on July 5th, (which is also Bring a Friend Day AND our 9th anniversary)! It will start at 6pm and go until it’s done. There’s a fee of $10 to participate ($5 for CF Kids) and there’ll be some adult beverages after the event (lemonade for the kids). Please sign-up at the gym or send Kevin an email. NO EXPERIENCE NECESSARY!
Note – We will be open on Saturday.
And register for the Hopper.
Deadlifts
Build to a heavy set of 3
AMRAP in 7 min
Wall Balls (20/14# @ 10’/9’)
*Every minute, 5 deadlifts (225/155#/65%)
*starts with DLs
Open gym
3 rounds
10 D-ball cleans
40m D-ball carry
40m bear crawl
14:05 (wasn’t really going for time)
4 wall climbs
10 parking lot burpees (ran out of time)
Deadlifts
Build to a heavy set of 3
wu205-245-295-315-335-365
AMRAP in 7 min
Wall Balls (20#@ 10)
*Every minute, 5 deadlifts (225#)
*starts with DLs
17-17-15-15-15-15-17=111
Thanks Shane!
Deadlifts
Build to a heavy set of 3
155 – 185 – 210 (my thumb did not feel good)
AMRAP in 7 min
Wall Balls ([email protected] 9)
*Every minute, 5 deadlifts (155lbs)
*starts with DLs
20-15-15-15-15-10-16=106
Great class Shane 😉
OG
800m of weighted bear crawls (30# ruck)
Untimed, but between 50-55 minutes.
Hands are blistered to crap!
Cool wod! Seems awful
800m in the gym or to the 800m mark on Rideout?
40 lengths of the gym
Deadlifts – 210# for 3 reps (new pr!)
Wod – 87 reps rx
Thanks steph!
Deadlifts max 150# for three reps
Wod 105# deadlifts..51 [email protected]# ugh!
Good job nooners. Thanks steph!
Mob
WU x1
200m Rum
Group WU & Mob
DL x3
WU 125-145#
165-175-185-195-205#(PR)
AMRAP 7mins
Every Min starts With 5 DL(155#)
WallBalls
Total WB= 67 (15-8-10-6-6-6-6)
Deadlifts
Build to a heavy set of 3
85lb-105lb-115lb-125lb-145lb
AMRAP in 7 min
Wall Balls ( 8lb)
*Every minute, 5 deadlifts ( 105lb)
*starts with DLs
Total Wall Balls 55
MOB WU 400m Run Group
Deadlifts
Build to a heavy set of 3
wu 170-210
225-255-285-295-300-305(PR)
WOD RX: 50 Reps
Deadlifts X 3
135-225-275-315-345
WOD Rx’d – 60 reps
Open gym, running program
Deadlifts x 3 with left hand only
135 / 185 / 235 / 285 / 345 pr
Wod
amrap in 7 min
Wallballs (25# dB thrusters with LH)
5 deadlifts @ 185# every min
115 reps
Great class Steph!!
Dead Lifts x 3
105-135-145-155-165-175
WOD:
EMOM for 7 minutes
5 Dead Lifts @ 155#
Max wall balls – 14# @ 9′: 16-10-10-6-6-6-7
Total wall ball = 61
That was SO FRIGGIN” HARD!!! The dead lifts were super heavy, but they felt really good in the strenght today so I got the bright idea that I should RX this WOD. In hindside, I am glad that I did, but my wall ball reps suffered. Elba….what a beast on this one!