John “The Urbanator” Urbanski returns. Just like the Terminator, John comes back after his second collarbone surgery (each of the last two Rugby seasons, he has suffered a broken collarbone). He rehabbed at CFC last summer, and is back to rehab again. 5 rounds of 20 Sandbag box squats to box step ups, 10 GHD sit ups, and 20 double unders. 20:46! He is BACK!
The Friday “Fight Gone Bad” saw many faces (some more pleasant than others, depending upon what time during the WOD, it was taken). Amongst those who stepped up were Kurt M, Dave G, Ryan D, John F, Kathy K, Delaney S, Kyle P, Christine S, Jon F, Claudine Z, and Matt G.
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.
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!