Tuesday 11-1-16

ALRIGHT FELLAS! IT'S TIME!!!! TIME TO RAISE AWARENESS FOR MENS HEALTH. NOVEMBER IS OFFICIALLY "MOVEMBER!". TIME TO GROW THOSE MUSTACHE'S AND RAISE AWARENESS FOR MENS HEALTH. LADIES..... WE'RE SORRY, BUT IT'S FOR A GOOD CAUSE. PLEASE VISIT OUR MOVEMBER HOMEPAGE http://mobro.co/crcf AND HELP US RAISE $2000.00 FOR MENS HEALTH IN THE MONTH OF NOVEMBER.

11.6

AMRAP 7 MIN 

3-6-9-12-15-18....

Thrusters (100#/65#)

CTB Pull Ups 

Justin is a Movember man! 

Monday 10-31-16

WE ARE OPEN FOR ALL CLASSES EXCEPT OUR 4:30PM AND 6PM CLASSES. PLEASE COME DRESSED IN YOUR BEST HALLOWEEN GET UP AND BURN OFF SOME OF THAT CANDY YOU'LL BE MOWING THROUGH TONIGHT!!!! 

11.2

AMRAP 15 MIN 

9 DL (155#/100#)

12 Hand Release Push Ups 

15 Box Jumps (24"/20")

Who's gonna have the best costume this year??

Saturday 10-29-16

"GRACE"
For Time
30 Clean & Jerks (135#/95#)

Then....

FOR TIME

With a medball strapped to your belly (don't worry we will have saran wrap) 

TEAMS OF 2
50 KB Snatches (70#/53#) *partner 2 hold a chin over the bar hold
60 Front Squats (135#/95#) *Alternate  every 10 reps 

Anthony & Cobe.

Friday 10-28-16

21-15-9 (95#/65#)
Deadlift
Hang Power Snatch
Overhead Squat

OR

15-12-9 (135#/95#)
Deadlift
Hang Power Snatch
Overhead Squat

OR

12-9-6 (155#/105#) 
Deadlift
Hang Power Snatch
Overhead Squat

Ally! 

Thursday 10-27-16

For Time and Load
Run 400 Meters
21 Back Squats

Rest 1 min

Run 400 Meters
15 Back Squats

Rest 1 Min

Run 400 Meters
9 Back Squats

Coach Wes and all members at CRCF. 

Wednesday 10-26-16

6 ROUNDS 

1 MIN: AIR SQUATS 

1 MIN: ALT LUNGES 

1 MIN: SIT UPS 

*Break class up into 2 even teams. 

*Get in a straight line and link arms for the air squats, lunges, and sit ups.

Meg & Baby Piatt. 

Tuesday 10-25-16

3 Rounds 
100 M double waiters walk (70#/53#)

200 M Run 

100 M Front rack cary (70#/53#)

200 M Run 

100 M Farmers Cary (70#/53#) 

200 M Run

Kendra & Kylie.