The last Saturday class at Alcock St

Air Force was one of the first Saturday workouts we did at the gym. Let’s go out with a bang!

“Air Force”

20 Thrusters (95/65#)
20 Sumo deadlift high pulls
20 Push Jerks
20 Overhead squats
20 Front squats

For every minute on the minute you have to perform 4 burpees. Starts with 4 burpees.

*20 minute cap

Compare to Feb.28/13

Dan trying the bar muscle-up
Dan trying the bar muscle-up

11 thoughts on “The last Saturday class at Alcock St”

    1. Make sure you advise Kevin and or Jo in the future when cancelling as that is the usual cancelation process. That being said consider it done! Have a lovely Saturday!

  1. Mob
    Group warm up

    “Air Force”

    20 Thrusters @ 15
    20 Sumo deadlift high pulls @ 15
    20 Push Jerks @ 15
    20 goblet 30kb
    20 goblet squats @ 30 KB

    1 arm all above
    Time : 8:50

    Thanks Mario no!
    Great class everyone!

  2. Mob
    Warm up x 2
    400m row, 10 wallballs, 10 pushups, 10 situps, 15 supermans.

    WOD Airforce @ 30#
    20 thrusters
    20 Sumo deadlift high pullls
    20 push jerks
    20 OHS
    20 front squats
    EMOTM 4 burpees
    Time: 17:43

    I was completely ready to accept a DNF on this one!! Throw burpees in to any wod and they slow me right down!!

    Thanks to everyone who pushed me get through this brutal one!!

  3. Mob
    Warm up x 2
    400m row, 10 wallballs, 10 pushups, 10 situps, 15 supermans.

    WOD Airforce @ 55#

    20 thrusters
    20 Sumo deadlift high pullls
    20 push jerks
    20 OHS
    20 front squats
    EMOTM 4 burpees
    Time: 10:36

    Those burpees! They make such a difference..first attempts at this one, glad I scaled back on the weight the OHS were the toughest for me!

  4. Mobility
    WUx2
    400m row, 10 wallballs, 10 pushups, 10 situps, 15 supermans.

    Group WU

    WOD

    Time: 7:52 RX

    Not happy with my time only a 4 second PR from feb hoping it was just because of my legs being exhausted from wednesdays oly class oh well next time ill crush it.

  5. Mob
    Warm up x 2
    400m row, 10 wallballs, 10 pushups, 10 situps, 15 supermans.

    WOD Airforce @ 50#

    20 thrusters
    20 Sumo deadlift high pullls
    20 push jerks
    20 OHS
    20 front squats
    EMOTM 4 burpees
    Time: 9:37

    * CONGRATS TO THE NEWEST CFM COUPLE….. about damn time…
    <3 <3 <3 <3 <3 Jackie & Jeremy <3 <3 <3 <3 <3

    It's official…

  6. WOD at CF Collosseum Cert

    3 RDS 10 min cap

    15 Thrusters 75#
    12 Burpees

    Time: 7 something Hit the ground when I called time & didn’t look at clock.

    Awesome first day learned a lot, totally impressed so far.

  7. Mob
    Warm up x 2
    400m run, 10 wallballs, 10 pushups, 10 situps, 15 supermans.
    WOD Airforce @ 30#
    20 thrusters
    20 Sumo deadlift high pullls
    20 push jerks
    20 OHS
    20 front squats
    EMOTM
    4 burpees every minute.
    Time: 15:58
    Scaled back on weight to 20# for the last 2 exercises. This one was tough!

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