Warm up:
2 rounds of:
200m Row
5 Burpees
5 Pull-ups
10 Kettlebell Swings
10 Kettlebell Death March
150m Run

4 rounds for time of:

50 Squats
400m Run

Post time to comments.


You can now order “Becoming a Supple Leopard” by Kelly Starrett!


The FRAN Challenge is an 8-week exercise, nutrition, and body composition analysis program begins May 20th! Click here to download the brochure for more information.

This is the 2nd challenge and several of your fellow CF7 members just completed the first challenge!

“I was so thankful for this opportunity. Even though I “know how to eat” I learned the importance of pairing my food a little differently. Also the idea of eating something small before workout (first thing in am) vs empty stomach was a new concept for me-trusting Dabney & giving it a try- apparently works for me.” – Lynn P.

“I personally loved the challenge. It helped to motivate me to exercising more regularly and now I feel slightly addicted. I loved having the scans to confirm that we did indeed make progress towards our body transformation goals. Before the challenge I thought the scale was the only method to indicate if a program was working. Good stuff! I would probably do it again to keep myself on track.” –Stacey R.

If you would like to register, sign up on the challenge roster in Ryan’s office. The deadline for registration is Saturday, May 11. For further inquiries, contact Dabney Poorter at dmpoorter@gmail.com.

Wednesday WOD, May 1, 2013

2 thoughts on “Wednesday WOD, May 1, 2013

  • May 1, 2013 at 3:32 pm

    11:05. Fun one! My quads are still burning though…

  • May 1, 2013 at 4:11 pm

    12:02 been a long time since we did this WOD.

    Fast time Megan!

Comments are closed.