Workout for Friday, 1 October

Workout is canceled tomorrow.

It took me 2 1/2 hours to get home tonight because of the flooding - on base and off. No need to put people in danger driving into the gym in the morning. We'll see you on Monday.

Workout for Thursday, 30 September

WOD: Coaches Clinic

We'll work on your weaknesses and finish with a short WOD. Maj Russell to lead.

See you at 0600!

Workout for Wednesday, 29 September

WOD:

"The Bear"
5 rds of 7 sets of:
- Power Clean
- Front Squat
- Push Press
- Back Squat
- Push Press

See you at 0600.

Workout for Tuesday, 28 September

WOD:

For time:
10 KB swing (Russian)
Run length of court
10 burpees
Run
10 KB clean
Run
10 burpees
Run
10 KB swing (one arm, alternate)
Run
10 burpees
Run
10 KB overheads (snatch or C&J)
Run
10 Burpees
Run
10 KB Swings (American)
Run
10 Burpees
Run

1.5 pood as prescribed, scale as appropriate or use dumbbells

See you at 0600

Workout for Monday, 27 September

WOD:

185# Power Cleans, 5 reps
Run to Dip Bars
Pistols, 5 reps each leg
200m run
T2B, 10 reps

See you at 0600.

Workout for Friday, 24 September

WOD: Team Workout.

See you at 0600.

Workout for Thursday, 23 September

WOD: Coaches Clinic

We'll work on your weaknesses and finish with a short WOD.

See you at 0600!

Terry! You need to show up with the key!!!

Workout for Wednesday, 22 September

WOD:

Nancy
400m run
95# OHS, 15 reps
x 5 rounds

See you at 0600.

Workout for Tuesday, 21 September

WOD:

400m run
25# OHWL, 40 reps
Pushups, 20 reps
400m run
25# OHWL, 30 reps
Pushups, 30 reps
400m run
25# OHWL, 20 reps
Pushups, 40 reps

See you at 0600.

Workout for Monday, 20 September

WOD:

65# Cleans, 10 reps
65# Power Snatch, 10 reps
24" BJ, 10 reps
x 7 rounds

See you at 0600.

Workout for Friday, 17 September

Today, CFCL athletes took the Marine Corps Combat Fitness Test. We rocked it! Dip-Drive! Dip-Drive! Without exception our athletes led the pack in every event scoring various PRs. Great show, Marines!!!

Tomorrow's WOD: Fire Team Workout

"I flip for Crossfit!"

See you at 0600!

Workout for Thursday, 16 September

WOD:

We'll be meeting in boots/utes tomorrow at 0630 to run the CFT.

Team WOD on Friday.

See you at 0630.

Workout for Wednesday, 15 September

NO WORKOUT TOMORROW.

REST DAY in preparation for the CFT on Thursday.

Meet Thursday at 0630 at the usual place in boots/utes.

See you then.

Workout for Tuesday, 14 September

WOD:

15 min AMRAP
Run 200m
Burpees, 10 reps
35# KB Swings, 15 reps

See you at 0600.

Workout for Monday, 13 September

WOD:

BW+10# DL, 5 reps
FC x 200m, 30# DBs
95# PP, 20 reps
95# OHW, 50m
x 5 rounds

See you at 0600.

Workout for Friday, 10 September

WOD: Fire-Team Workout

See you at 0600.

Workout for Thursday, 9 September

WOD: CrossFit Total. We'll be outside.

See you at 0600.

Workout for Wednesday, 8 September

Welcome Back!

WOD:

400m run
AS, 50 reps
45# Push Press, 50 reps
x 4 rounds

See you at 0600.

Workout for Tuesday, 7 September

We are on an extended weekend! NEXT ORGANIZED WOD: WEDNESDAY MORNING. We'll run a W-TH-F schedule this week.

Workout for Thursday, 2 September

WOD: Buddy Pair Workout

100 wall-ball shots, alternating teammates as req'd, 20# ball
400m run: 1 athlete carries 25# plate, other athlete carries 10# plate
x 3 rounds

See you at 0600.