Wednesday, February 01, 2012 Worry Not!

CFD is in the process of addressing our equipment needs and we plan to have them next Saturday, it will include climbing ropes, bars, kettlebells, rings, med balls, and bumpers. Just wanted to give a heads up and give you fanatics something to think about.

Friday, January 27, 2012 Saturday Class

This Saturday and all others to follow will be at 8am. Thank you.

Tuesday, January 24, 2012 Let’s have some fun

We would like to get a group of people to go skiing at Toggenburg Mountain on February the 18th, and don’t worry if you don’t ski because it will be more than few of ours first time. We will put a signup sheet in the gym to gage the interest and once we have a rough estimate we will post the cost and time. CFD is notorious for having a good time so we hope you can make it.

Saturday, February 04, 2012 Murph

Team Murph
1 Mile Run(10 laps)/Row 1600 Meters
100 Pull ups
200 Push ups
300 Squats
1 Mile Run/Row
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Friday, February 03, 2012 Randy

75 Power Snatches 75#
for time.
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty.
Our thoughts and prayers go out to Officer Simmons’ wife and two children.

Thursday, February 02, 2012 Rankel

“Rankel”

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel

Wednesday, February 01, 2012 Coe

Thursday 100812

“Coe”

Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Tuesday, January 31, 2012 Wittman

Wittman
Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24” box
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Monday, January 30, 2012 Hero Week

Bradshaw
10 rounds of:
3 Handstand push-ups
225#/135 Deadlift, 6 reps
12 Pull-ups
24 Double-unders/60 Singles
for time.
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Friday, January 27, 2012 Double Time

9min AMRAP
14 Kettlebell Swings 1.5/1
14 Box Hops
No rest
9min AMRAP
5 Pullups
10 Pushups
15 Body Squats

30 Seconds rest
90 Seconds of max situps

Thursday, January 26, 2012 Chipper

50 SDHP 95/65
40 Parallette Pass Throughs (45lb bumper under the parallettes)
30 Atomics (at the top hands must contact toes, at the bottom heels, shoulder blades, and hands must contact the ground)
20 Bar Facing Burpees
10 Wall Walks

7 rounds in heaven

Mainsite

7rds for time
7 - Front Squat 165/95
7 - C2B Pullups

Wednesday, January 25, 2012 Diamond in the Rough

20min AMRAP

10 - K2E NO KIPPING - Feet must come to a stop at the bottom and you can not use the ground
30 - Pushups
500m Row

Upon completion rest 1 minute
Max diamond pushups in 90sec

Tuesday, January 24, 2012 “Darkness”

WOD 5rds for time
8 Thrusters 135/95
12 Ring Dips or 5 Muscle ups
15 Deadlift 245/155
50 Double unders

If there turns out to be a bar shortage, classes can stagger the start, do DB or kettlebell thrusters, or 16 wall balls in place of the thrusters 20/14.

Monday, January 23, 2012 AMRAP with a twist…

15min AMRAP
Every minute on the minute must perform 5 burpees (first set of burpees are to be done at 1:00 and not at 0:01).
20 Push Presses 95/65
20 Pullups
15 Box Hops 24/18