Warm up:
2 rounds of:
200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

Overhead squat:
Front squat:

For time:

50 Thrusters (135 lb./95 lb.), every 2 minute mark, complete 50 double-unders

Post strength loads and WOD time to comments.


TCU Resistance Exercise Performance Study

TCU is looking for male volunteers, ages 20-35 and 60-75, for a study on squats, performance, etc. If you participate in the study, you get all of your lab work done for free (which is an awesome value!). If you are interested, contact Andres Kreutzer at a.kreutzer@tcu.edu.

(There is a flyer at the gym with more information – see Ryan Shupe for more details.)



CF7’s PURPOSE PROJECT will be posted each month, and it’s an opportunity for you to get involved in the community and for CF7 to throw some manpower behind local events.

Our first PURPOSE PROJECT will be the 2013 Ride For Kids with the Tarrant Area Food Bank to end childhood hunger.

When: Saturday, November 23, 8am – Noon
Where: Stockyards Station

This is an event your entire family can register for! You can bicycle, tricycle or stroll at a leisurely pace for up to 5 miles. Click here to register! (Register as an individual, as we do not have a set team.)

If you do not have a bike for the ride, no problem! You can call and reserve a bike for the race. For more information, contact Becky Delaune at 817-332-9177 x132 or Becky.Delaune@tafb.org.

Post thoughts to comments.

Monday WOD, October 21, 2013

9 thoughts on “Monday WOD, October 21, 2013

  • October 21, 2013 at 5:54 am

    OHS: 185/205/225/245/255(pr)
    FS: n/a due to time

    This workout was particularly rough. It was semi rxed, though after my second time thru on double unders it was time to do double unders again, so I switched to 20 DU a round with the breakdown as follows at 135# of thrusters-double unders:

    Total time for 50 thrusters and ~195 double unders 13:06

  • October 21, 2013 at 2:10 pm

    Subbed 12 burpees for double unders, and this is one of the more painful WODs in a while. 15:36

  • October 21, 2013 at 2:11 pm

    Friends of the River Run is on Thursday night.

  • October 21, 2013 at 4:25 pm

    Strength OS 75
    FS 150 lbs.
    Leanfit 15:41

  • October 21, 2013 at 6:03 pm


  • October 21, 2013 at 8:35 pm

    Coming off skipping a week due to illness.

    OHS – 135
    FS – 205
    WOD – 5:49 (95# and 25 DU)

  • October 21, 2013 at 9:07 pm

    OHS 205
    FS 245
    WOD 13: something. I got no repped on my last rep so didn’t actually finish.

  • October 21, 2013 at 9:07 pm

    Sorry meant 15 something.

  • October 22, 2013 at 7:23 am

    225 OHS- PR
    275 FS

    WOD 14:00(:02) turns out I did 350 DUs
    Thanks Shupe, my everything is sore today!

Comments are closed.