Warm Up and Mobility
Oly Jerks Warm Up/Skill Push Jerk+ Split Jerk 2+2 x 3 Split Jerk Heavy Single Strength Back Squat 6 x 2 “Iron Lotus” For Time 100 Bar Facing Burpees Top of every minute complete 5 SDHP 95/65 Weekend Activities CFRT’s Matt Melcher is running the Ultra Beast this weekend in Vermont. Also we have Phil, Duane and Joe doing the Lumber Jack 20 event in New Hampshire. We wish them all the best of luck, go kill it guys!! On Saturday we are having our first Strongman Class at 1:00 PM. It’s going to be an awesome time! Hope to see as many people as possible. If anyone else has anything going on, let’s hear about it CFRT!!
Melcher knows how to rock a diaper!!!!
Why do you think I never go to the boom boom room before the WOD’s start? … Cause I go boom boom in my pants!
When you run that fast it doesn’t matter what you wear.
At least you don’t have to stop for bathroom breaks
Next time you see jump rope in a WOD, just know that’s what I’m rockin’ under my capris.
And lateral bar hops!!
Back squats: 105, 105, 110, 115, 120, 125
“Iron Lotus”
9:47 – 35#
In hind sight i could have gone a little heavier on the SDHP…But I was scared. Even at 35 though that was a killer workout! Thanks for a great class Sarah!
Squats today
225/235/245/
255/265/275
“Iron lotus”
9:38 95#
This wasn’t as bad as it looks. Just have to keep moving.
Thanks mike, Sarah and pj. Thanks Andy and Jess for making it in this morning!
Hey Chris, are you coming to the box tomorrow? 😉
-sarah
OLY: 135#
Iron Lotus:
13:29, 65
Thanks Sarah!
Back Squat:
190
200
210
220
230
240
Iron Lotus – 10:39 Rx
Sooo, slower day at the box today. Lots of missing faces…however, those who made it in to brave the burpees did an awesome job!! Leave it to mike to figure out a way to make 100 burpees for time harder. Is this guy great at programming or what?! Loving the mental toughness everyone is developing. Heard a bit of ‘I didn’t want to come in and do this one..’ BUT you did anyway 🙂 Way to kill it CFRT!! -sarah