4-16-2013

Buy In: 

50 Double Unders

If unable to do double unders, try to work in a DU while jumping rope for 5 min.

WOD: 5 RFT

1 Shoulder Press @ 90% of your 1 rep max

1 strict pull up

1 Shoulder Press @ 90% of your 1 rep max

3 strict pull ups

1 Shoulder Press @ 90% of your 1 rep max

5 strict pull ups

Cash Out:

Jog 1 mile

4-15-2013

Strength: Bench Press
5-5-5-5-5
Use ascending weight to find your 5 Rep Max.

Rest 5min, then...

For Time:
100 pull ups in least amount of sets possible.
Record your time.

4-13-2013 and 4-14-2013

Rest days.

A couple of announcements:

1. We're happy to be partnering with Progenex to offer their full line of supplements.  If you'd like to try their products, we'll have single serving protein for (cash) purchase in the unit Wardroom.  You can also use our discount code "CFOTQ" to get 10% off any order online.  We'll also be placing a monthly bulk order at 20% off - see one of the trainers if you'd like to get in on the good stuff.

2. We'll be placing 2013 shirt orders at the end of this week.  The design is above.  If you think you might want want - please let us know what size by commenting on the facebook page.  We'll order a few extras to have on hand, but pre-ordering will make sure we don't run out.

Have a great weekend.

4-12-2013

Hero WOD:

"Jorge"

For time:
30 GHD sit-ups
155 pound Squat clean, 15 reps
24 GHD sit-ups
155 pound Squat clean, 12 reps
18 GHD sit-ups
155 pound Squat clean, 9 reps
12 GHD sit-ups
155 pound Squat clean, 6 reps
6 GHD sit-ups
155 pound Squat clean, 3 reps

Post time to comments.

U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina.

4-11-2013

Athlete Workout: Burpee / OHS / Muscle-up

10min AMRAP of:
60 Bar-facing burpees
30 Overhead squats
10 Muscle-ups 

Read the full workout description and watch the video

4-10-2013

Play a "Real Sport."

4-9-2013

WORKOUT 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:

100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

(Scale weights as needed for the Open Appreciation WODs)