!!!!!Kelli dean Finishes in 3rd Place!!!!!!

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For those of you that did not watch the CF Games, look at what you are missed. Our very own Kelli dean finished in 3rd place. What a great accomplishment she has achieved in her test of fitness. Over the last 3 years, she has trained extremely hard to make it to the podium, and now it was all worth the wait. Next time you see her make sure to congratulate her on a JOB WELL DONE!!

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MONDAY, 28 July 2014

Skill work – muscle-up prog
3 x 10 reps of
Hollow and arch swing
Hanging V hip extensions
Band assisted strict pull thru

STRENGTH
Snatch – establish a 1RM

METCON
3 RFT
Row 15 calories
15 wallball (20/14 lbs)
15 ring dips
15 toes to bar

Friday, 25 July 2014

Skill Work- Muscle up prog

Strength
SNATCH-1 Rep @ 75%, 85%, 90%, 95%, 95%, 95%

WOD
“DT”
5RFT
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
(Scale weight to 75% of your PJ 1RM if necessary)
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In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J

Monday, 21 July 2014

Skill Work – Muscle ups Program

3×10 Reps of
Hollow and arch swing
Hanging V hip extensions
Band assisted strict pull-thru

Front Squats
5 X 75%; 3 X 85%; 1 X 95%

AMRAP in 10 Mins
16DB/KB Pwr Snatch(20/12Kg)
(8L arm/8 R arm)
50 Dbl unders