Friday, 10-21-11

We will be going outside. Please bring proper attire. Skill – OH Squat Warm up – 10 Burgeners (P.V.C.) with an overhaed squat after each rep CFK W.O.D. – “Nancy” 5 R.F.T: 400m run 15 overhead squats 95lbs.

Tuesdays & Thursdays we will be adding a 7PM class. Strength/Skill – Weighted Chest to Ring Pull-ups / Chest to Ring Pull-ups / Ring Pull-ups 21-15-9 reps of: 225/185 pound Deadlift 135/95 pound Overhead squat

Skill – High Pulls W.O.D: Tabata Ab-Mat Sit-ups 2 min rest Alternating Tabata Burpees, Kettlebell Swings 2 min rest Bottom To Bottom Tabata Squats

Warm-up – Deads and Front Squats For time: 155/115 pound Squat clean, 15 reps 30 Toes to bar 30 Box jump, 24/20 inch box 15 Muscle-ups 40/30 pound dumbbell Push press / push jerk, 30 reps 30 Double-unders 135/95 pound Thruster, 15 reps 30 Pull-ups 30 Burpees 300 feet Walking lunge with 45/25lb plate held…

  U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his…

Strength: Deadlifts 6X5 Increasing Weight 4 Rounds: 25 DB Snatches 45/30 20 Burpees 15 Push Jerks (135/95)