Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Overhead squat wrist position

EMOM for 8 minutes complete 2 Power snatches (increase load)

For time:

30 Power snatches (95 lb./65 lb.)
30 Burpees
30 Thrusters (95 lb./65 lb.)
Rest 3 minutes
500m Row
15 Deadlifts (185 lb./135 lb.)

Post loads and WOD time to comments.


CONGRATULATIONS to Angie B., Angie P., Curtis, Victor, Hazel, Lynn, Stephen and Amie on this weekend’s Garage Games!! Angie B., Angie P., Curtis, Hazel and Lynn all took home medals in their divisions!

CF7 Garage Games picture gallery


Have you registered for The Open yet??

I’ve heard some people say they aren’t “ready” or in shape to compete. The Open isn’t about that – it’s really about community and everyone coming together to PLAY! Remember when you were a kid, and after school, all of the neighborhood kids would come outside to ride bikes and play? The Open is the grown-up version of that!

And, if you are scared that you won’t do well, stop worrying! It’s really just another workout (which you will come and workout anyway!). And, the best part is, it’s a workout in our own backyard, with all of your friends there to cheer you on!

So, sign up for The Open today – it really is fun, and we want everyone to show up to play!

WATCH “Me vs.” and then REGISTER!

Post thoughts to comments.

Monday WOD, January 27, 2014

3 thoughts on “Monday WOD, January 27, 2014

  • January 27, 2014 at 9:12 am

    Sparse this am

    Stength 115/135/145

    Wod: 7:30@75#/ 2:31 RX

  • January 27, 2014 at 6:17 pm

    Strength: up to 75#
    WOD: 16:37 at 55#/125#

  • January 27, 2014 at 8:37 pm

    Leanfit 3 rds
    500 m row
    25 Deadlifts 85 lbs
    25 Burpees
    25 Wallballs
    Time: 23:08

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