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MondayJuly 15 203

Great weekend this weekend at KC Crush with some awesome athletes from CFNWA, CF413, CF540, and CF Fayetteville.

Rest Day Closed
Its been a tough coupe cycles. Enjoy the day off and RECOVER….

Sunday July 14th 2013

Josie knocking out box jumps during “Hope”

*Don’t forget OLY CLUB at 1pm….

Backwards Filthy 50

For Time:

50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box

*Post time to comments.

Saturday July 13 2013

U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, CA, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan.

He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.


8 RFT of:
5 Front Squats 185/135
26 Ring Push Ups

*If you can’t take load from the floor a rack may be used but it is preferred from floor. Ring Push ups must be done RX. If you can’t maintain proper form on rings go to GS or regular PU. 

Friday July 12th 2013

For those that don’t know our Coach Wendi Crotts has been given a great opportunity to become a police officer for the City of Springdale. Although you will still see her around from time to time, she won’t be there on a daily basis like she has been. Wish her the best when you see her as she starts a new chapter in her life. She will be greatly missed at the lunch and afternoon classes. 

CF Total

Back Squat
Shoulder Press


New CF Total

Bench Press

3 attempts at each lift. Highest rep of each lift will be combined for total score 

Wednesday July 10, 2013

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

“The Chief”
Max rounds in 3 minutes of:
3 Power Cleans 135/95
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.

Tuesday July 9 2013

Dan knocking out a little mobility before “CF for Hope”

Yesterday I monitored the number of people in each class. I noted who signed in and who didn’t. There were 31 people that didn’t sign in. Signing is not a suggestion, but a requirement. EVERYONE is required to sign in either with their key card provided, or by simply typing in your name .There is a big neon green sign right in the front door as you walk in as a reminder. If you are having issues with signing in, see one of the trainers and we will assist you in making sure your info is correct….Please help me make this a non issue. Lee


2 RFT of

100 II unders
50 S2OH 95/65
25 T2B