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Work Out of the Day

  • 26MAY
    0 Comments
    5/26/16

    5/26/16

    Patience, persistence and perspiration make an unbeatable combination for success.–Napoleon Hill

    Whatever you do, do it well. Do it so well that when people see you do it they will want to come back and see you do it again and they will want to bring others and show them how well you do what you do.–Walt Disney

    Murph Week
    5/28: MURPH. Arrive at 8:30. First heat starts at 9:00.
    5/29-5/30: CFU is closed for Memorial Day

    Training

    Strength
    10X2 Bench Press EMOM
    1X20 BP drop set

    WOD: 21-18-15-12-9-6-3
    Thrusters and barbell-facing burpees #95/65

    Bonus WOD: Mental Toughness
    3min: max KB C&J right side. Score is 1X unbroken reps
    3min: max KB C&J left side. Score is 1X unbroken reps

    #Unbreakable

 

Announcements

  • 02MAR
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    March Challenges

    March Challenges

    “It’s time to nut up, or shut up!!!”–Tallahassee in Zombieland, played by Woody Harrelson

    February’s Challenges (1,000 DU + mile lunge) went very well. We had 19 people attack them in some fashion. 5 people even did 3,000 DUs in Feb as well. Stacy Mantooth was the fastest in the mile too. Great job everyone.

    March Challenges

    How many can you complete???

    1. Starting March 3, track all your food/drink intake for one month. Yes. Everything.
    2. Register for a physical challenge: triathlon, 5K, half marathon, obstacle course race, CrossFit competition, Olympic lifting meet, strongman event, etc. Anything. I will post links with options. So grab a partner, and make it happen. You don’t need to complete the event this month, necessarily. But you do need to complete it.
    3. Write down on the whiteboard on the east wall a performance challenge you will complete this month.
    4. Complete the following chipper, for time:

    1,000M row
    5 rounds of Cindy (5 pull ups + 10 push ups + 15 air squats)
    21 C&J #155/105)
    5 rounds of Cindy
    15 snatches #115/75
    5 rounds of Cindy
    9 sled down and backs 8/6 plates
    5 rounds of Cindy
    1,000M row

    #Unbreakable

  • 26MAY
    0 Comments
    5/26/16

    5/26/16

    Patience, persistence and perspiration make an unbeatable combination for success.–Napoleon Hill

    Whatever you do, do it well. Do it so well that when people see you do it they will want to come back and see you do it again and they will want to bring others and show them how well you do what you do.–Walt Disney

    Murph Week
    5/28: MURPH. Arrive at 8:30. First heat starts at 9:00.
    5/29-5/30: CFU is closed for Memorial Day

    Training

    Strength
    10X2 Bench Press EMOM
    1X20 BP drop set

    WOD: 21-18-15-12-9-6-3
    Thrusters and barbell-facing burpees #95/65

    Bonus WOD: Mental Toughness
    3min: max KB C&J right side. Score is 1X unbroken reps
    3min: max KB C&J left side. Score is 1X unbroken reps

    #Unbreakable

  • 25MAY
    0 Comments
    5/25/16 Squat Clinic

    5/25/16 Squat Clinic

    Whatever you do, do it well. Do it so well that when people see you do it they will want to come back and see you do it again and they will want to bring others and show them how well you do what you do.–Walt Disney Murph Week 5/25: Squat clinic with Dustin 9:00