February 22, 2014 admin


In Teams of 2:

1. 15mins:  ME Row for Calories and 1RM Split Jerk

Notes: Take turns rowing and jerking…goal is to row max calories and find 1RM Split Jerk.

Rest 3mins

2. AMRAP 10mins:

5 Pull Ups
10 Wall Balls
*Partner holds plank while the other partner works.

Competitor’s Program

1.  EMOMx10:
Odd: 10 Thrusters 100
Even: 10 Pull Ups

2. EMOMx10:
Odd: 10 Wall Balls 11′
Even: 10 Box Jumps – SD 24″

3. EMOMx10:
Odd: 40 Double Unders
Even: 10 Target Burpees 6″


ATTENTION:  If you are participating in the Nutrition Challenge today is the last day you can get re-tested.  Look for an open slot on the sign up sheet.

Also, today is the last day to sign up for the CFR Open!!!  Reminder that the first workout will be announced in one week (Feb 27th) and performed on Saturday Mar 1.  All workouts will be done on Saturdays unless your schedule conflicts.


“Have you ever noticed that anyone driving slower than you is an idiot and anyone going faster than you is a maniac.” – George Carlin

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