- SKILL WORK -
GHD Ext. using bands and plates
- WOD -
CFM Member WOD
“The Ruwet”
21 – 15 – 9
Wall Balls
*Speed Ball (see below)
200m Run between rounds
*Face wall with MB held to chest. Participant needs to be close enough to wall to do a forward pass (think basketball) ad catch the ball as it bounces back w/o having to bend at the waist.
Method: Pass (bounce) MB off the wall and catch. Drop/place the MB on the floor, drop to a push-up position (face over ball), spring back up to a squat position, pick up ball and stand up. Repeat pass/catch. etc……
- CASH OUT -
Max chin up hold for time
- ACADEMY -
Class # 12/32
Skill of the Day (SOD)
Push Up
Workout of the Day (WOD)
Texas Push Up challenge
Prowler – 3 rounds
Framework Matters
I’m generally an optimistic guy. I see the good in people and I USUALLY think we can change the world for the better. A few recent events have seriously shaken my faith in both the goodness of people and the ability for us to “crowd source” our way out of a serious pickle. I’m going to talk about these events/observations and in that talking I’m going to likely piss some of you off. Heck, it might even be worse than getting one Spanish language RSS feed or tweet per week (kind of an obscure joke…ask me about it sometime when I’ve been drinking.) Not only will I piss some folks off, I will also destroy any hope I have of getting on several mainstream TV shows. Sometimes the right thing to do is neither popular nor profitable, so here goes: - click to continue to full article -
