by rmartinez | Jul 12, 2016 | WOD Archive, workout of the day
Schedule Alert Free 4 All Face-Off is next Saturday, July 16th No classes that day. Join us to cheer on some of your fellow CFTNers! If you can volunteer, please see Roberto 3 rounds not for time of: 20 total single leg down ups from box at 35 past the hour: Death by toes to bar Rounds: Cero 11+8 Carla II 11+9 Shane 12+10 rx C-Note 11+10 Kim 15+13 Penny 10+9 McC 12+9 rx Raisa 10+6 Nicole 11 Conor 13+11 Miriam 17 mod JMac 9+8 rx Jill 9+9 rx Stacey 9 rx Susana 10+5 rx Andriana 11 Scot 12+10 Juarez 10 Jessica 11+10 Cara 12 Moni 12 Andrea ? Devon 11+11 Tato 10+1 Nico 12 Hollywood 11+10 rx Marlene 11+8 Carmen 15 Tuesdays Roberto 20:21 Caileigh Yoga Ashley Susana Adriana Cara Juarez Stacey CQ Isa Christy Guru Scot Comp Prep Gris...
by rmartinez | Jul 11, 2016 | WOD Archive, workout of the day
Schedule Alert Free 4 All Face-Off is next Saturday, July 16th No classes that day. Join us to cheer on some of your fellow CFTNers! If you can volunteer, please see Roberto “Maximum Level” Squat Snatch (1st set 80-85%) 3-3-2-2-1-2-4-6 5 round of: 400 meter run 8 back extensions 12 box jumps (20/24) Times: Vero 21:48 Sean 19:46 Lylie 26:44 Carla 23:28 Susana 21:21 Bella 21:40 Isa 22:05 Dianita 22:26 Christy 24:08 Karen 28:08 Vince 17:52 Chris 17:30 3rds Martha 23:11 Raisa 26:27 JMac 23:24 Adriana 16:48 McC 17:25 Mark 18:28 Jill 18:44 John 27:14 CQ 27:58 Adriana II 21:42 Juarez 24:06 Stacey 24:29 Marlene 24:27 Miriam 20:14 Carmen 19:00 T2 nft Tere 21:31 Diana 21:35 Rochelle 23:47 Jessica 19:28 ...
by rmartinez | Jul 10, 2016 | WOD Archive, workout of the day
Schedule Alert Free 4 All Face-Off is next Saturday, July 16th No classes that day. Come to cheer on some of your fellow CFTNers! Every 2 minutes for 10 minutes (5 sets) 3 front squats @65 % of 1 RM, with a 3 second hold at the bottom of the squat at 40 past the hour: AMRAP in 7 minutes of: 25 double unders /75 singles 3 burpee bar muscle ups/ 10 burpee pull ups (chest to bar, if you can) “Maximum Level” Build to today’s 2-RM squat snatch Drop back down to 65%, and then… Build to today’s 1-RM Snatch Work on quality, and remember that you are building to today’s 1 RM. rest 5 minutes 5×5 weighted strict pull ups Rounds: Carla 2+75 C-Note 2+32 Tere 2+25 Cathy 1+30 Susana 3 Dianita 2+75 Penny 3 Chris H 3 Nicole 2+37 JMac 3 Roberto 4+26 Jessica 3+25 Juarez 3+25 Vince 3+76 Marlene 2+75 Hollywood 2+75 T2 4+5 Adriana 2+2 Crash 2 Carmen 2+81 Stacey 2+79 Caileigh 3 Herman 3+33 Susan 2+75 Marlene 2+40 Jessica 2+60 Sean 6 “Maximum Level” Alissa Other...
by rmartinez | Jul 9, 2016 | WOD Archive, workout of the day
The Dallas Five” Brent Thompson, 43 Patrick Zamarripa, 32 Michael Krol, 40 Michael Smith, 55 Lorne Ahrens, 48 For time: 400 meter run then 1 muscle up/ strict pull ups 43 push ups 1 muscle up 32 walking lunges, prison rules 1 muscle up 40 kettlebell swings 1 muscle up 55 sit ups 1 muscle up 48 wall balls then 400 meter run The five police officers killed in Dallas have been identified, and their personal narratives have come to light. They were five men who were fathers, husbands, brothers, sons. Ranging in ages from 32 to 55, all took disparate paths to law enforcement careers — some hometown boys done good, others transplants from cities elsewhere in the country. They shared a common thread: Their devotion to public service, and their willingness to put themselves in harm’s way to protect the public they serve. Today, we mourn for them and the families they left behind. Times: Anthony 16:44 Roberto 21:43 Alissa 20:20 Sean 14:02 Vicki 22:15 Cara 24:46 Precy 24:25 Jill ? Mark ? McC...
by rmartinez | Jul 8, 2016 | WOD Archive, workout of the day
In House Competition is one week from today. 4 rounds of: 20 kettlebell snatches, total (16/24) 20 goblet squats (16/24) 20 sumo deadlift high pulls (16/24) 200 meter run Luke NFT Jessica 17:14 Cara 26:40 Vicki 17:24 Kim 25:20 JMac 25:51 Bill 30:20 Will 24:43 McC 29:25 Alissa 20:34 Nicole 24:00 Roberto 23:28 Rochelle ? Barbell Basics @ 10 am Technique: Split Jerk Progression Primer: Push Press 3×3 Work: Split Jerk 3×5...
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