Author Archives: Rick

Friday – 12.19.14 – Snatch Complex + Triplet

Daily Read: Buttology 101 – Breaking Muscle       Kate with a textbook double under!     Strength: Complex: 1 Snatch + 1 OHS + 1 Hang Snatch + 1 OHS (AHAP) W.O.D 10-9-8-7-6-5-4-3-2-1 SDHP (Crx 115/85 – Rx 95/65 – L1 65/45) Plyo Push Up (45lb plate) Power Snatch        


Thursday – 12.18.14 – Filthy Fifty

My back hurts: come in and work on your pull ups My arms hurt: come squat My legs hurt: HSPU My excuses hurt – STOP THEM!         W.O.D “Filthy 50″ 50 Box jump (24/20) 50 Jumping pull-ups 50 Kettlebell swings (35) Walking Lunge, 50 steps 50 Knees to elbows 50 Push press,


Wednesday – 12.16.14 – Hang Power Cleans and a Chipper

Daily Read:  Thinking about compression gear?  Tabata Times   Meg getting ready to attack! Strength: 3rm Hang Power Clean W.O.D For Time: Run 800m 50 Alternating Pistols 25 Hang Power Clean (Crx 225/155 – Rx 185/125 – L1 95/65)    


Tuesday – 12.16.14 – Rows + AMRAP

Daily Read: The power of expectation – JTS     Jon B. killing it during the Christmas Throwdown!   Strength: 5×5  Pendlay Row W.O.D 15 Min. Cap 50 Cal. Row Then 8 Rounds 10 Pull Up 20 Double Under Then Max Calorie Row  


Monday – 12.15.14 – Congrats Joe!

Daily Read:  Calm like a bomb – Catalyst Athletics   Huge congrats to Joe and Stephanie Borgia as they welcomed their daughter Isabella into the world!     Strength: Front Squat 5×4   W.O.D For Time: 75 Thrusters (Crx 115/85 – Rx 95/65 – L1 65/45) ***5 Burpee each time bar is dropped***


OG 11-1


Saturday – 12.13.14 – Partner WOD

Daily Read:  8 surprising reasons you are tired all the time – SFH This is Coach Austin in 2012 at the old box 2 years later he is showing us all that with hard work and consistency all of your goals are possible.  Talk about RESULTS!  TRUST THE PROCESS!     W.O.D Teams of 2


Friday – 12.12.14 – Power Snatch and Ascending Ladder

Daily Read:  Good read after our KB WOD yesterday    MURPH!     Skill/Strength: Power Snatch Drills Advanced: Est. a 1rm W.O.D 10 Min. Ascending Ladder x 1 Power Snatch (Crx 95/65 – Rx 75/55 – L1 45/35) 20m Shuttle Run (1 SR = 10m out and back) (1 PS/1 SR –  2 PS/2 SR


Thursday – 12.11.14 – “The Butcher”

Daily Read:  Why stretching your lower back could make it worse – Breaking Muscle   Kerri looking strong during some strict presses!   “The Butcher” EMOM x 30 Min. 1: 15 Hollow Rock Min. 2: 15 KB Swing (Crx 70/53 – Rx 53/35 – L1 35/26) Min. 3: 200m Row ***EVERY MINUTE THAT THE KB


Wednesday – 12.10.14 – Strict Press and Chipper Sandwich

Daily Read: Benefits of BCAA’s – Breaking Muscle   One of my favorite pictures ever taken at MCF.  This is really captures what CF is all about.     Strength: Strict Press 3-3-2-2-1-1 W.O.D For Time 10 HSPU 15 Slam Ball (40/25) 20 Ring Dip 25 Reverse Lunge 30 DB Squat Clean (45/25) 25 Reverse