101206 Monday wod1.) 12 minutes: High Hang Squat Snatch x 1 wod2.) 12,9,6,3 snatch, push press (75W, 115M) Alternate WOD:  21,18,15,12,9,6,3 Box Jump, DB Push Press, KB High Pull, pushup

Name: Joe Hart Nickname: “Mike’s brother “ Hometown: Alexandria, VA When Did you Begin Training at CFOT? Summer 2009 What goals have you slayed so far? Goals Slain (nearly): Almost there on double unders.  Getting there on front and back squats. What are your Training Goals for 2011? 2011 Goals:  Need to work on all […]

101204 Saturday Teams of Two one partner working at a time on Deadlifts and Burpees, must run together as a team. 800run, 45 deadlift, 25 burpee, 600run, 35 deadlift, 35 burpee, 400run 25 deadlift, 45 burpee. HTFU: 165W, 255M, Infidel: 145W, 225M, Bulldog: 125W, 195M, Infantry: 105W, 165M If you worked heavy deadlifts on First […]

Holiday Social tonight at 7:17PM!!! Compare to your last First Friday or look back to see what others have done: NOV OCT Sept Aug July June May New Hero WODS in November: Blake U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity […]

101202 Thursday Birthday WOD: 44 strict pullups, 44 pistols, 44 situps(GHD if 44years or older), 44 box jumps, 44 air squats, 44 situps, 44 sledge strikes, 440m run, 44 situps, 44 double-unders, 44 walking lunge(Grab a 45lb plate if you need to HTFU), 44 situps Infidel: Scale to 33reps Bulldog: Scale to 22reps

101201 Wednesday 1.) Take 15 minutes and no more then 4-5 sets to find your 5RM in the Press. Should take 15 minutes. Compare to 101103 Plan your lifts in advance. If you hit 130×5 last time and want 135×5 then plan your warm-ups! EXAMPLE: 45lbx5, 75×5, 95×3, 115×2, 135×5!! 2.) 15 min AMRAP: 7 ring […]

Name: Chris Wilson Nickname: “Titanium” (the name given to me by Melissa while we were drinking Margaritas at Taqueria Poblano) Hometown: Columbia, S.C. When Did you Begin Training at CFOT? October 2009 What goals have you slayed so far? With Coach Melissa’s help, I recently hit two of my goals in the same week: my […]

Name: Kate Moran Nickname: “Kate the Great” Hometown: Alexandria, VA When Did you Begin Training at CFOT? July 2010 What goals have you slayed so far? I am able to do the box jump now, and I remember staring at that thing and not being able to move, and I can do pull-ups with the […]

As written over 3-weeks ago, we are in a 6-week strength cycle. Strength WODs on Mon, Tues, WED, and Fri (although we missed last Friday and will miss this Fri with First Friday…this is messing up my plan!)  Anyhow, today we revisit Back Squat x 5 with Chains!! With only 3-weeks since your last effort […]

101129 Monday 1) 10min: 3 high hang Clean, jerk the 3rd rep. Use this time to understand the high hang position and use your speed! Knees forward, GO! 2) 10min: 2 above knee hang clean, jerk the 2nd rep. Use this time to understand the above knee hang position and how to transfer to the […]