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Saturday Nov 30th 2013

Teams of 2

12:00 establish 1RM Hang Clean (Power/Squat)


15:00 AMRAP

 Teams of 2 complete the following:
 5 Snatches (115/80#)
10 Wall Balls (20, 14#)

One completes a full round will the other rests 

Friday November 29 2013


7,8,9,10,&11 ONLY

Since its the holiday weekend I think we’ll enjoy some team workouts this weekend. 

2 Person Teams w one athlete working at a time.

AMRAP 30:00
Helen – 3 RFT Run 400, 21 KBS, 12 PU
Fran – 21-15-9 Thrusters 95/65
Grace – 30 reps C&J 153/95
Elizabeth 21-15-9 Squat Cleans and Ring Dips
Isabel – Power snatches 135/95
Karen -150 Wallballs
Cindy (10 Rounds of) 5 pull ups, 10 push ups, 15 squats

Complete as many girl wods as poss in 30:00  If you complete all 7 wods, your team will grab a rower and row as many calories as possible with remaining time.

Wednesday November 27th 2013

Thursday Morning starting at 7. You can still register  Thursday morning when you get there. 

0-15 minutes
Odd- Burpees 
Even – Row (Cal)

Odd- TTB
Even- Wallballs

We will 2 groups. 1 group will start with burpees and row while the other group starts with Wallballs & TTB

Thursday Nov 28

Happy Thanksgiving! No kids class today, hope to see you at the Turkey Trot.

CF NWA is thankful for all the awesome kids that participate in CF Kids. You guys rock!

Tuesday Nov 26th


100 Double Unders
*10 Muscle Ups bar/ring
 20 Squat Clean Thrusters (135, 95#)
*10 Muscle Ups bar/ring
100 Double Unders

*SUB 25 Pull Ups

Monday Nov 25th 2013

Sergeant Wade D. Wilson, United States Marine Corps, was awarded the Silver Star for conspicuous gallantry and intrepidity in action against the enemy while serving as Platoon Sergeant, 3d Platoon, Weapons Company, 2d Battalion, 5th Marines, Regimental Combat Team 6, 1st Marine Division (Forward), I Marine Expeditionary Force (Forward) on 11 May 2012, in support of Operation ENDURING FREEDOM. On 11 May 2012, in Musa Qal’eh District, Helmand Province, Afghanistan, Sergeant Wilson was providing security for his vehicle after it was damaged by an Improvised Explosive Device. An insurgent posing as a civilian retrieved an AK-47 from a poppy field 20 meters away and opened fire on four Marines in the vicinity of the downed vehicle, critically wounding the Marine in the rear of the vehicle. Sergeant Wilson immediately drew his M9 pistol and, leaving the safety of his armored vehicle, fearlessly closed with the insurgent, placing himself between the critically wounded Marine and the insurgent’s barrage of fire. Sustaining multiple gunshot wounds, he continued moving against the enemy until falling mortally wounded. Sergeant Wilson’s advance forced the insurgent to flee toward an element of Marines who subsequently engaged and killed him before he could inflict additional casualties. His selfless decision to place himself directly in the line of fire demonstrated tremendous courage and protected his fellow Marines from further harm. By his extraordinary guidance, zealous initiative, and total dedication to duty, Sergeant Wilson reflected great credit upon himself and upheld the highest traditions of the Marine Corps and the United States Naval Service.

U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan. He is survived by his mother and step-father Cindy Lee and Ward Easterling, father and step-mother Mitchell Boyd and Tammy Wilson, brothers Chad, Alex and Curtis, and sister Layne.

Is it cold out? Absolutely. Dress accordingly. No complaints after reading what this hero did. We are only running in the cold, this hero ran toward an enemy who was firing at him…….

3 RFT of
Run 800m
5 Front Squats 225/155 (*From floor)
Run 200m
11 Chest 2 Bar Pull Ups
400m run
12 KBS 2/1.5

Main site times are 25-45 minutes. We will have a cap of 45:00. Scale as needed to complete workout.

Saturday Nov 23 2013

Tabata format
– 8 Rounds of :20 work, :10 rest at each station:

Row, for Cals
GS Box Jumps24/20
Alternating DB Snatch, 45/30
Dead lift, 225/155
complete all 8 rounds of rowing before moving to box jumps, and so on…  Score is total reps for each station.  Report scores as follows:
Row: 51
BJ: 77
DBS: 64
DL: 48