• 09/19/2013

    As a coach I can’t even begin to explain how happy I have been this week. I know Coach Chris, Austin, Colin & Raelynn share my same feelings. This past weekend our Men’s team killed it at the 8th Day GR Games. I couldn’t be anymore proud of them. Our members that showed up in CF Flight Gear as the Flight Crew to show support was amazing. I will blog more about this later this week because it deserves it’s own blog. Also this week to see so many PR’s on Front Squat, Deadlift, 1 Mile, 1/2 Mile & Baseline Re-tests! Our athletes are truly amazing!! I love all of you & am so proud of how far you have come. I will go into more detail later this week because tomorrow we will be OH Squatting for new 1RM’S and I’m positive we’ll have plenty of new PR’s that deserve to be written about.

    Warm-up
    3 Rds

    10 X Pass Thrus
    10 X PVC OH Squats
    10 X Pistols (scale as needed)

    Mobility
    Hips & Ankles

    Weightlifting
    Find new 1RM
    Overhead Squat (5-5-3-3-1-1)

    WOD
    Nancy (Time)
    5 Rounds for time of:
    400m Run
    15 Overhead Squats, 95# / 65#

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