Wednesday – Make-up/Skill/Rest Day

Post work and results to comments.

Stephen and Jordan work towards fixing a few timing issues in preparation for the '09 CF Games Synchronized Division.

Tuesday – WOD

Five rounds for time of:

30 glute-ham sit-ups
25 back extensions

Post time to comments.

Tim V. drives up another rep during "FGB!". Welcome to CFN, Tim.

Monday – WOD

“Nicole”

Complete as many rounds in 20 minutes as you can of:

400m run
Max rep pull-ups

Post number of pull-ups completed for each round to comments.

Siu and Brent finish off round three of "Fight Gone Bad!".

Sunday – WOD

“Fight Gone Bad!”

Three rounds of:

Wall-ball, 20 lb. ball, 10′ target (Reps)
Sumo deadlift high-pull, 75 lbs. (Reps)
Box jump, 20″ box (Reps)
Push press, 75 lbs. (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five minute round from which a one minute break is allowed before repeating. On call of “rotate”, the athletes must move to the next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Post total points to comments.

Megs T fights to get her chin over the bar.

Saturday – Make-up/Skill/Rest Day

Post work and results to comments.

Dustin bears down and eats the pain on his way to a stellar time of 8:20 on yesterday's PU & RD WOD.

Friday – WOD

Ten rounds for time of:

10 pull-ups
10 ring dips

Post time to comments.

Dustin, Jim, and Heather prepare to dodge shopping carts, cars, dumpsters, one large black lab, and two wiener dogs on the way to the 800m finish line.

A big thanks to Rich Vos of Underground Fitness for stopping by and raising the bar by ripping off 48 consecutive pull-ups – well done. 50 doesn’t seem so far away now…

Thursday – WOD

Four rounds, each for time, of:

800m run

Rest as needed between efforts.

Post time for each round to comments.

Three Rivers Middle School's football team receives a little dose of overhead walking lunges and burpees, courtesy of Scott "Science Master" Wilson and CFN.

Wednesday – WOD

Front squat, 3-3-3-3-3

Post loads to comments.

The aftermath.

Tuesday – Make-up/Skill/Rest Day

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Michele lines up a shot during "Karen".

Dustin answered the challenge by ripping off 40 consecutive pull-ups yesterday on his way to a sick score of 275 on “Lynne”. May the quest for 50 begin…

Monday – WOD

“Karen”

For time:

150 Wallball shots, 20 lb. ball

Post time to comments.

Heather kips her way to a CFN women's record of 21 consecutive PUs.

Heather was not alone in setting new gym records for consecutive pull-ups yesterday during “Lynne” – take a look at Stephen during his quest for 40.