It is so important to constantly challenge ourselves physically. We are people wanting to influence each other and others we meet along the way.
This is where we can get workouts for the day, track your times, pr's, ask and reply to questions and comments.

This is also where we will share what events we are participating in and opening them up to the rest of the team to take part in.


Tuesday, December 3, 2013

Knuckle Sandwich

As taken from CFNE...

How about a knuckle sandwich?

Warm-Up ~ Run - Burpees - L-Sit - Wall Crawl

Knuckle Sandwich
For Time:
25 Burpees
3 Rnds of the following couplet:
~ 10 Deadlift (275#/185#)
~ 50 D/U
25 Burpees

SKILLZ
12 Min Wave:
1 Muscle Up on first min. / 2 Unbroken MU on 2nd min / 3 Unbroken MU on third min
Continue until you cannot and then begin again...
If you have no Muscle Ups...work on C2B or Strict C2B or Dips...whatever you feel holds you back.

Val ~ 11:17 (185#)
JB ~ hurt back a bit...NEVER doing DL again!!! (he should simply work form, but that is not something IN his vocabulary! He is a 100m/p/h or nothing workout person)
Kent ~ 12:55 (225# / 100 singles)
tb ~ 9:40 (255#...brain was not right and I miss-loaded the dang bar!!!) / Failed on 4, Failed on 4, Got 4 in 12th minute!


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