The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes double unders and burpees.
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Look at that handsome devil hanging out at the rings ready to share words of wisdom when needed.
Marcel looks like he's dreading what's about to happen.
The Bean machine is back in action! Kill it Matt.
I miss all you guys at CFF...keep it up
Oooooh, look at how game everyone is in this picture. Nice.
Especially Little Kim, who looks like she's going to pick up her KB and hammer it through the window and clear across the river.
Ha ha! I was thinking damn! Rebecca's KB is grey, heavier than RX!!!
You are on fire girl! Good job on those thrusters too last night :)
I'm not going to lie, I'm just happy to be on a CFF photo.
Oops, sorry, I always misspell your name Rebekah. Won't happen again :)
Daily Squats
up to 315 x 1

CFWU x 1

Cleans 1 x 3
135, 185, 205, 225, 235, 250, 250, 250

50 Double Unders
10 Burpees
40 Double Unders
10 Burpees
30 Double Unders
10 Burpees
20 Double Unders
10 Burpees
10 Double Unders
10 Burpees
Time: 3:33
I used the old ropes to make sure I don't loose my timing.

Nice work 6am!
Squats 345 x 1

150 SUs
10 situps
120 SUs
10 Situps
30 SUs
10 situps

Oh wow - if I do this RX-ed, I'm going to be there all day! :-)

WOD as RX'd
Time: 6:55
Seven people training, one old fart leaning on the rings "coaching". Some things never change.
Press (x5) - Up to 50lbs
Using this reset to concentrate on form and make sure I don't hyperextend my right elbow - I've finally discovered what the prob with it has been. Yay physio! Thanks Drew C. for counselling me to get it checked out properly.

50 DUs
10 situps
40 Dus
10 Situps
10 DUs
10 situps


Subbed situps for burpees due to my wonky elbow. And I didn't take all day! :-)

Way to push through Vicky & Sheri!
Deadlift to 160 x 5
50 double unders / 10 burpees
40 double unders / 10 burpees
10 double unders / 10 burpees
time 7:02
LIke this workout!
Daily squats to 315x1
Deadlifts to 410x5
Front squats to 195x5
Slight possibility that last nights 32 squats at 225 sucked some life out of my legs.
Cleans to 85 x 3
WOD 5:51
Snatch to 75 x 1
Kettlebell snatch practice - need work

Good work everyone! Good WOD!
CFWU x 1

Daily Squat: 115, 135, 150, 160, 170 *PR for weight. Will repeat this DS weight all next week to lock it in.

Deadlift to 210: 115, 135, 155, 175, 195, 210. Matches old 5 rep PR weight.

50-40-30-20-10 DU's, with 10 burpees in between ieach DU set. Time: A long time. So far behind on the DUs you could say I was first in the 6 p.m. class.
Snatch to 75

50 double unders
10 Burpees
40 DU
10 Burpees
30 DU
10 Burpees
20 DU
10 Burpees
10 DU
10 Burpees