Marvin's B-day WOD (CFG MEMBER #8)

30 minute time cap

30 KB swings (53/35)

30 Overhead Squats (95/75)

30 Weighted Situps (45/25)

Run to gate and back (150m)

30 push ups

30 Squat Cleans (95/75)

30 Sumo Deadlift High Pull (95/75)

Run to gate and back (150m)

30 Push Press (95/75)

30 Back Squats (95/75)

30 Back Extensions 

Run to gate and back (150m)

Birthday KB swings

With B-day boy himself.. AKA. Mr. hoodie!

WOD

12 Minute Amrap

20 med ball cleans (20/16)

10 KB swings (53/35)

I always wonder what's going through the minds of our athletes. Abby: "Let me rest for a bit" Josh: " 25 lbs not too bad." Mat: "what the hell!" Susan: "Just keep moving.."

Ganbatte Zombie Run

1200 m

1600 m

4 x 400

1600 m

1200 m

Fight Gone Bad

3 Rounds of

Wall-ball, 20 pound ball / 14 lbs , ( target for men is over orange line and women on orange line)
Sumo deadlift high-pull, 75 pounds / 53 lbs (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds /53 lbs (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

John in his first month.. Shedding some weight and looking great!

Good friends John and Kevin counting reps and pushing each other.

Richard counting Kirby's reps. Cool shot of Kirby jumping off the box

The Moreno cheering squad!

Remember your scores guys! We re-test in a month.. =) 

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WOD

8 Minute Amrap

8 Bench Press  (70% of heavy 5)

20 situps

Quick easy warm up before Skill work

Amanda - 2 weeks till wedding day =) Congrats amanda

Araceli and Amanda working the bench