Saturday Class is Back!! 03.31.12

4 Rounds:

11 Thrusters (115/75)

11 over the bar burpees

For time…

Friday 03.30.12

7 Rounds:

7 Power Snatch (95/65)

7 Overhead Squats

7 Behind the neck push jerks

For time…

Thursday 03.29.12

800m run

25 ring dips

50 air squats

25 KBS (53/35)

400m run

25 ring dips

50 air squats

Wednesday 03.28.12

5 Rounds

12 Front Squats (135/95)

15 Burpees

For time…

Tuesday 03.27.12

Snatch Grip Deadlift

2-2-2-2-2


8 min AMRAP:

5 reps of (1 hang power clean, 1 squat clean) (135/95)

12 pushups

17 bar lateral hops

Monday 03.26.12

Happy Birthday Cristy!

"Criz'D"
(teams of two)
*400m fireman carry buy in
3 rounds
26 KBS each person (53/35)
28 partner wall balls (20/14)
*400m fireman carry buy out

Wounded Warrior 5K

Great job yesterday, runners! Congratulations to Paul Brown for completing his first 5K. What a great team of people to support him and all the members of the CF7C family!