The WOD for 8.30.13 is…



“Bad Company”

45 Reps of the ‘Bear Complex’ 135/95

*The Bear Complex is the following:

Power clean
Front squat
Push press
Back Squat
Push press

Movements can not be combined, they must be performed independently, however, the bar can not be dropped once it leaves the ground to start the complex.  If the bar is dropped, it counts as a “no rep” and must be repeated.

The WOD for 8.24.13 is…



Open Gym

Hours tomorrow: 9 AM to 10:30 AM SHARP

Quick Announcement: CFNX Athlete Kylie Ludemann will be competing in Strong Gym’s Powerlifting competition tomorrow. Due to this, our hours will be 9 AM to 10:30 AM only. We encourage everyone to go out and cheer on Kylie in this competition.  The competition starts at 9 AM, and we would like to see everyone out there.

If you need a “WOD” perform the following

Run 200 M
3 Minutes Max Wall Balls
Run 400 M
3 Minutes Max Box Jumps
Run 800 M
3 Minutes Max Burpees

We hope to see everyone at “Strong Gym” tomorrow at 9, or shortly thereafter!

The WOD for 8.21.13 is…




Establish a 1 RM Jerk from behind the neck (use partners or racks to place weight in this position)

Work up to 30 Strict Pull Ups


“Every Rose Has It’s Thorn”

5 Rounds
*Each Round is 3 Minutes, 1 minute rest in between rounds.

Run 400 M
Then with time remaining choose either:
Box Jump 30/24
Burpee/ Pull Ups
or another move approved by a coach

To Perform for max reps. Make it challenging!