Wednesday – Make-up/Skill/Rest Day

March 31, 2009

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.

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


Tuesday – WOD

March 30, 2009

Five rounds for time of:

30 glute-ham sit-ups
25 back extensions

Post time to comments.

Tim V.

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


Monday – WOD

March 29, 2009

“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!".

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


Sunday – WOD

March 29, 2009

“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.

Megs T fights to get her chin over the bar.


Saturday – Make-up/Skill/Rest Day

March 27, 2009

Post work and results to comments.

Dustin eats the pain.

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

March 26, 2009

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.

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

March 25, 2009

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.

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.