Warm Up and Mobility
Gymnastics/Skill 3 RNFT Max Set Unbroken Strict HSPU’s 6-12 Pistols each leg or practice Oly Warm up (Clean pull+H+Clean) (1+1+1) x 3 Clean 3 x 2 (Moderate) “100% Pure Adrenaline” With a 12 Minute clock, complete 1 Minute of Box Jumps 30/24 1 Minute of Push Jerks 135/95 2 Minutes of Box Jumps 2 Minutes of Push Jerks 3 Minutes of Box Jumps 3 Minutes of Push Jerks Max Reps, post scores for all segments Sam As everyone may know Sam Manero is going back to school. Her last WOD was the with early crew ,aka Bunny Rabbits, when Monica is around 🙂 . Most of you guys know Sam, but for those of you that don’t here is just a couple things about her. She has been with us since the outdoor WODs. She comes in always smiling and super excited to be around everyone. She always ahas a positive attitude and gives everything she haves. Super positive and an electric personality and she cooks some awe-some paleo treats!! Have fun at school Sam, we will miss you around the Box. Keep in touch via this site FB, etc. Now go GET AFTER OUT THERE, show them how we Rail Trailer’s get it done!!
Seeing you guys and working out with all of you was always the highlight of my day, and it has definitely made my summer! Thanks for everything from the bottom of my heart! I will no doubt be keeping in touch and coming back as often as I can 🙂 you guys are the best! And I’ll make CFRT proud out here at Springfield College!
Good luck Sam! Enjoyed the workouts with you!
Good luck at school Sam!
Squat Clean work – 155/165
100% Pure Adrenaline (30″/115#)
1 BJ – 12
1 PJ- 13
2 BJ – 17
2 PJ – 18
3 BJ – 25
3 PJ – 26
Great work 5 am. Thanks for the coaching Mike, PJ and Sarah!
Enjoy the day.
Handstand holds and assisted pistols – plate under foot and band.
100% Pure Adrenaline (30″/115#) 20″/45#
1 BJ – 14
1 PJ- 14
2 BJ – 27
2 PJ – 28
3 BJ – 45
3 PJ – 40
Thanks for the template Gaff. 😀
Fun morning. Nice big classes!! Off for a week vacation. See you next Wednesday!
Clean: 115, 125, 135 (1)
Pure adrenaline:
box jumps 16, 25, 36
Push jerk 10, 16, 25
24″ and 65#
As always, great coaching PJ and Mike!
Great work this morning everyone!!! I’m truly amazed by the energy you guys bring at 5 and 6am, definately wakes me up and gets my day started on the right path. Wish I could be there more for the other classes during the day, but I am constantly told (Mike and Sarah rub it in) that you guys bring it each and everytime you are there. I will be there all day next Tuesday, so I will get to witness everyones energy and performance, cannot wait. So proud to be a part of the CFRT community!!!
That moment when there is around 8 seconds left on the clock and you stop and take a knee…. Coach Sarah looks at you and says ” Did you hurt yourself? ” and I just look at her and shake my head NO….. Then I get the ” then why the hell are you stopping look”……. Hahaha
Hahaha!
Outstanding job everyone! AM dominated attendance, but everyone killed it! See everyone tomorrow. Tough Mudder and competition peeps, still come in and keep moving. Just don’t do squats and do light recovery row, mobility etc. So excited for you guys1
Started with gym part (hspu, pistols)
Box Jumps @ 30″
15, 20, 27
Push Jerk @ 135#
15, 20, 28
Great job Kelly G!
Muscles are waking back up, just gotta get my motor running again.