Sunday – Rest Day

A big thanks to James Fitzgerald (OPT) for highlighting Siu, Heather, and Jen – just three of many badass ladies in our facility. You each fully deserve the recognition for your effort, focus, and dedication to training.

So many burpees...

9 Responses to Sunday – Rest Day

  1. Alexis says:

    Water Polo tonight 8-10pm at Evendale rec center….bring your speedo!!!

  2. lindsay says:

    Congratulations to the strong, beautiful women of CFN!

  3. McNaughton says:

    Bench: 185×5,210×3,235×2
    DU and snatch balance practice.

    3 reps of T-Line drill @ high effort: rest 2 min x 3
    rest 3 min
    5 sets:
    Power Clean – 3 heavy
    rest 0 sec
    Sprint 20 m accelerating to 80%
    rest 3 min
    5 sets of 6 strongman med ball toss
    rest 3-6 sec b/t reps to retrieve ball, 2 min b/t sets
    (work on as high as possible and as much speed through hips as you can)

    T-Line: :35,:35,:36
    PC: 185,205,205,225,225
    Med-Ball Toss: 3×10#,2×20#

  4. Holly says:

    I did Sat wod at Turpin HS at 2:15 in the afternoon. I talked a non-crossfit friend into doing this with me. After the second round, my phone timer shut down secondary to a heat alert?? So Rounds 2 and 3 were a guess. Luckily it cooled down for the last 2.

    Fastest round was #1: 1:57
    Slowest round was #5: 2:38

  5. JenO says:

    TDrill :38,:37,:37

    135, 135, 145, 155, 155

    mb throws with 10lbs.

  6. Stephen says:

    OPT, see McNaughton’s post above:

    T drill: :37, :36, :36
    PC: 185, 205, 205, 215, 215
    Ball toss: 10 lbs. for all

  7. JimC says:

    Sat WOD at Turpin HS (must have just missed you Holly!)


  8. babs says:


    :43, :43. & :47


    skipped due to time

  9. Brent says:

    OPT from yest – (powercleans served as DL deload)
    T-line drill: 32.8, 31.9, 32.4
    Powerclean 3s – 215, 225, 235, 235(2), 235
    Slippery/ sweaty, lost third rep in 4th set. Twas a nostalgic day – powercleans outside in the gravel, wearing running shoes. Reminds me of my first days of CF. Fun wod
    Strongman medball throw 6s – 20×2, 14×3, 10×1 worked on height

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