20120114

                                                             Welcome back G-Rod!


Rest Day - Enjoy your weekend!

Check the blog for update if anyone will be at the gym this weekend.

If your in the local area and looking for a CF Affiliate, Check out Olly at CF Fenrir in Ipswich @ 1pm.
CF Fenrir - Ipswich, Suffolk


Post any comments or thoughts on this past week!

20120113

      Kim and Jill...O'where art thou!

Friday Fun!

50, 40, 30, 20, 10

Wall Balls 20#/14#
Sit ups


CF Mildenhall HQ @ 0545 and 1700

Team Mildenhall is hosting its monthly 5K Fun Run @ 1500. Join in and shoot for that PR or go for a nice tempo run!

Post Time to Comments....we want to know what you think of the new schedule!

20120112

Overhead SQUATS !!

3-3-3-3-3

Followed by snatch skill work.

We will meet up at 0545 and 1700.

Post weight to comments.

20120111

Old School Pajama Day

5 rounds:

10 Jumping lunges (each leg)

10 Tire Flips

10 Pushups

10 Situps

We will meet up at 0545 and 1700.

Post time to comments.

20120110

Deadlift

3-3-3-3-3

3 Rounds for Time:

21 Burpees

14 Boxjumps

7 SDHP 95/135

We will meet up at 0545 and 1700.

Post weight and time to comments.

20120109

PUSH JERK

5-5-3-3-3

We all need to improve at push jerk so that will be our skill work...but if you finish your sets early we want everyone to continue to work on their pull ups.

We will meet up at 0545 and 1700.

Post weight to comments.

20120108

REST DAY

20120107

REST DAY.

Enjoy your weekend.

20120106

He's comin' at you like a Spider Monkey!!

Five Rounds, As Many Reps as Possible:

:30 Strict pull-up

:30 Rest

:30 Strict handstand push-ups

:30 Rest

:30 sit-ups

:30 Rest

:30 Squats

:30 Rest

We are meeting up at 0545 and 1700

Post lowest rep round to comments.

20120105

Oldie but a Goodie

Cleans

5-5-5-3-3-3

AMRAP 15min

10 Dead lifts 225/135

10 GHD Back Extension

10 Bar facing burpees

We are meeting up at 0545 and 1700.

Post weight and rounds to comments.

20120104

We will start the day out by getting our shoulders ready for the day with an MWOD.

PULL UP MANIA!!!

Tomorrow we are working on our pull-ups. If you have strict pull-ups we want you to work on getting better at these with multiple sets or by adding weight. If you have a kipping pull-up we want to get you to progress until you can do strict pull-ups. If you have do not have strict pull-ups or kipping pull-ups...tomorrow we are going to work on getting more of you off of those bands!!!! Those bands are holding so many of you back...we need to get you off of them!!

We will meet up at 0545 and 1700.

Post progress to comments.

20120103

Push Press

5-5-3-3-1-1

HANDSTANDS

We will work on handstands pushups for 20 min. If you cannot do a handstand pushup then you will work on handstand holds for as long as possible (with strong active shoulders). If you cannot do that then we will have you work on your pushups. We are looking to improve our skills, so progression is key.

We will meet up at 0545 (thats right 0545!!) and 1700.

Post weight to comments and HS/HSH/PU progression to comments.

20120102

Back Squats
5-5-5-3-3-3

AMRAP 15 Min

20 Wallballs

20 Knees to Elbows

We will be meeting at 0545 and 1700.

Post weight and rounds to comments.

20120101

HAPPY NEW YEAR!!!

We are not meeting...of course.