Tanner, despite stifling heat, did the whole thing in a 20# vest (he came in later that night to work on his Oly lifts – he trains like a champion!). Also taking on the WOD was Larry, Sue P, Dave G, Nick, Amy and John F. Great effort — tough WOD on a tough day.

CINDY was on tap for Friday’s WOD: a 20 mim AMRAP of 5 Pull ups, 10 Push Ups, and 15 Air Squats. Nice turnout of members, with Steve R, Ryan D, Rob J, Scott L, Dave G, Nick M, Steve P, Dave S, Kevin Z, Claudine Z, Sonia B, Frank B, Delaney S, Cathy B, Jen L, and Matt G all getting it done.

The morning and lunch time classes gave it a good run today: 400m Run, 30 Box Jumps, 30 sec rest, 400m Run, 25 KB Swings, 30 sec rest, 400m Run, 20 Push Ups, 30 sec rest, 400m Run, and finish with 15 KB Sumo Dead Lift High Pulls. Pictured are Coach Marc L, Rob J, Ryan D, John E, Dave G, Luis B, Frank R, Kris S, Claudine Z, Anthony P, Nick M, and Jen T. Perfect day for a good, outdoor WOD!

Record turnout for the Monday WOD, which was “Little Eva“, but should have been named “Little Evil”: 5 rounds for time of 400m run, 15 KB Swings (70# men/ 53# women), and 15 Pull Ups. Ouchie [Read More] …

The Noon Crew was ready for “Fight Gone Nasty” today: Claudine Z, Frank B, Delaney S, Nick M, Jen T, and Ryan D brought their “A” game for 3 rounds of KB Swings, Dumbbell Squats, Decline Push Ups, MB Slams, and Jump Rope. Go Nooners!

The week started off fast and hard, with a 2 part WOD: 5 rounds of 5 Front Squats and 10 Ring Push Ups for time, then a 10 minute rest, followed by 5 one minute rounds for distance of Rowing with a one minute rest in between. Some of those caught up in the action were: Nick M, Jen T, Dean C, Tim D, Mike D (with “the Bucket” nearby just in case), Cathy B, Sonia B, Joe G, Frank B, and Delaney S. Great start to the week!

“Barbara” was on tap today, and the afternoon class went head to head with her. 5 rounds of 20 pull ups, 30 push ups, 40 sit ups, and 50 squats, with a 3 minute rest in between. Nick M celebrated his birthday with this WOD (doing it as prescribed), joined by Tim D, Pedro R, and Delaney S. Way to Do Work!

The 12:30 class took on today’s WOD, which was 5 rounds of 12 Deadlifts, 9 Hang Power Cleans, and 6 Push Jerks. Welcome to Darlene, Delaney, and Jen, our newest members!

Nick M is a firefighter who has been training at CFC since October. When Nick first began, he could only do assisted pull ups with a band. With determination and focus, Nick is a regular who pushes himself on every WOD. Nick has worked on a “kipping” pull up for a while now, and during yesterday’s WOD (400m run, 21 Front Squat, 21 Pull ups, 15 Push Press, 15 Pull ups, 9 Thrusters, 9 Pull ups, and a 400m run), Nick used the prescribed weight of 95 lbs [Read More] …

The afternoon crew arrived and took a crack at Fight Gone Bad too. Tom S, Jason J, Frank C and Nick M held their own, but again FGB took its toll.