20111111

Rest Day!!!

Tomorrow we are going to Unit 1!!!

Happy Veterans Day...Thanks for Serving.!!

20111110

Find your 1 RM back squat

followed by...

10 min AMRAP

7 SUMO!! Deadlift HP

14 Box Jumps

We will meet up at 0600 and 1645.

Post time and weight to comments.

20111109

T-HO!!!

Run 50 ft.

20 burpees

Run back

1 situp

Run 50 ft

19 burpees

Run back

2 situps

Run....and so on and so on until you finish with 20 situps and one burpee.

Meet up at 0600 and 1645.

If we cannot use the hanger we will move over to the gym...you can thank me later. And also do not forget to thank T-Ho our friend from Florida who sent us this WOD.

Post time to comments.

20111108

8x400 m Sprints

It will be up to you guys to get these done on your own. Whether at the home, the track, or at the gym. Thank you for being patient with us during this minimal manning time, but don't be slacking off!!

Post slowest 400 m time to comments.

20111107

Great job this weekend girls!!!

Rest Day !!!

Everyone get some good sleep and some homemade mobility.

20111106

Tomorrow is a game day.

So have your game face on...

20 min AMRAP

Meet at the CFMHQ at 1600.

20111105

Unit 1 Gym, Bury St Edmunds 10-12

A group of us will be going to Unit 1 for a CF session with trainer Olly Goddard.

Directions and Info on Unit 1 here

If anyone would like to go hit Heather or I up with a FB message.

We would also like to get lunch in Bury after the WOD.

or

On your own:

Bodyweight Fran

21-15-9

reps of:

Pullups

Burpees

20111104

Front Squats

Five sets of bodyweight front squats til failure. Complete as many reps as you can for each set, resting as needed between efforts.

Meet at CFMHQ, warmed up and ready to squat at 0610.

We will not have a class at 1630 tomorrow.

Post reps to comments.

20111103

REST DAY!!!!

We will see everyone tomorrow morning.

20111102

CFM Costume Party Group Winners... the Lemieux Family!!!

Deadlift

3-3-3-3-3

These are working sets.

We will be meeting up at 0600 and 1630.

Post weight to comments.

20111101

For those of you that did not show Monday night!!

Intervals

Row 8x250m

Rest 45 seconds between intervals

We will not be meeting tomorrow, but this WOD will be easy to do at any of the base gyms.

Post time to comments. We will be meeting up again on Wednesday.

WOD - 20111031

Jess, We will miss you, this one's for you!

Happy Halloween!

Warm-Up

Run

10-15 min of your favorite MWODs,

then, 3..2..1..go!

WOD

"Cindy" on Wheels!

20min AMRAP

5 Pull-Ups

10 Push-ups

15 Squats

and yup, a tire pull/drag with 1/2 your body weight!

CFMHQ @ 0600 and 1645

Post your comments, but please proof read first!

~Be on the lookout for info on schedule change!

WOD 20111030

Great Job CFM, and awesome support with the fundraising!!!

REST DAY!!

Mobility and Flexibilty

Rest and Recover

Check your Nutrition

Post time and comments!

WOD 20111029

Thanks for the Support and the money you have raised CF Mildenhall!!

WOD

"Grace"

135# Clean and Jerks, 30 Reps

- While wearing pink!

Use 95#, 65# or a broomstick as needed.

CFMHQ @ 1000

Post time, weights, and comments!