Warm Up and Mobility
Strength Strict or Bench Press 65% x 5 75% x 5 85% x 5 75% x 5 Gymnastics/Skill Running 5 Minute Clock Double Under Practice (If advanced try Triple Unders) – 40 Seconds on 20 Seconds rest “Fran” 21-15-9 Thrusters 95/65 Pull Ups Congratulations to Kelly G for officially coaching her first strongman class. She did a great job and everyone had a lot of fun! Heavy tire flips and keg carries were on the agenda for today. If you missed it have no fear, we will have another at the beginning of October. We are also super proud of Phil, Duane and Joe for kicking a$$ at the Lumberjack 20 event up in NH today. And it should come as no surprise, CFRTs Gazelle, aka Matt Melcher is doing the Spartan Ultra Beast in Vermont tomorrow! There is no shortage of hard workers at Rail Trail!!
Our virgin WOD at CFRT! We just wish Fran didn’t crash our party.
Mr. V – DU and trips practice; Fran – 6:22, Women’s Rx (0:09 PR)
Mrs. V – DU practice; Fran – 8:13, 45# and red banded pullups
Great to see you PJ, Janet and Stewie! Awesome PR, too, Janet!
Thanks for a great morning CFRT… we’ll be back!
Our first official day off since opening and we miss the V’s..Isn’t that how it always goes.. 🙁 Great to know you stopped in for a visit tho, hope to see you both soon!!
Strict Press: 120#,135#,155#
Fran: 3:22 rx I think it’s a PR by about 20 – 30 secs.
Great work this morning everyone, especially Joe coming in after doing the lumberjack yesterday. .
Good to see the V’s and Janet today also.
Bench Press 140#, 160#, 180#
The first time I did Fran my time was north of 11:00 at I believe it was at 65# and banded pull ups, second time I was 9:00 and change at 75# and banded pull ups, today…
Fran 6:41 75# and jumping pull ups
Great coaching from PJ going over efficiency tips made a big difference
Gym
FRAN. 5:36 (35lb/ jumping pull ups)
Open gym- handstand/ muscle up and pull up work
STR bench 1 RM. 215#
Fran 6:01, 65#, jumping pull-ups
Thanks PJ…great job everyone.
Happy Sunday!
Great job, fellow 9am’ers!
Skill: worked on double unders
WOD: FRAN- 5:05 with jumping pull-ups and bar
Open GYM: handstands holds and walks, muscle up and pull up work
Thanks PJ!!
DUB practice – knocked out 30+ a few times.
Fran : 5:21 jumping pull-ups/45# 36 sec PR and 5# heavier – I guess that makes it a Sunday Funday
Great coaching Pj. Did you do your own Fran?
Happy to see the V’s and Stewie today.
Great job everyone!! Janet I did not do Fran today, however thrusters did not escape me as our WOD tomorrow at reebok is:
3 Rounds For Time:
15 Thruster (95/65)
12 Burpee
Sorry for the late post here, but Strongman class was awesome! Great job by everyone who came out. Our newest “monster tire”, Charlize, got a great workout too! She’s a beast, but you guys made it look EASY!
Super fun first class, and I am definitely looking forward to seeing many more faces out there!