Monday, February 3, 2014

Run, KBS, PUll-ups

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Great job to all those who competed this past weekend at Fittest in the OK in OKC!
Big shout out to those who took a place on the winners podium:
* Debbie Strobel - 2nd Place/Masters+ Women
* Ryan Meyer, Mandi Jackson, Jeremiah Williams & Alivia Koons - 3rd Place/Scaled Team

Other highlights:  Julie Anderson & Zach Cramer dialed in their consecutive kipping pull-ups; Trisha Meaney got the 1st half of the Ring Muscle-up

Special thanks to Charles Danley and Paul Richardson for taking pictures throughout the weekend!

* See pics on the CFB Facebook page.
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Blind Date Competition - Sign up ends February 4th

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WOD

Barbell: 1 Hi-Hang Snatch (pelvis) + 1 Hang Snatch (top of knee) + 1 Low-Hang (mid shin)
- work to a heavy set 
- then do 5 more sets at 85%
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Foundations
40-30-20-10
Hand Release Push-ups
Air Squats
*10 Hollow Rock to Supermans


Conditioning - "Helen"
3 RFT
Run 400m
21 KBS 55/35
12 Pull-ups


Competition 
For time:
15-12-9
Squat Clean Thruster 135/95
Burpee Box Jump 24/20
*150 Double-unders b/w rounds
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CFB Athlete of the Month for January 2014:  
Jacob Ogle:  Age 17/140lbs
Accomplishments for the month of January:
1 RM Squat Clean 225#  
Squat Clean 215#
"Fran" 6:23 
Deadlift 355#


February PR's & Noteworthy Efforts:
-TBA

Best Results for Yesterday's WOD    
-TBA
Foundations:  
Conditioning:  
Competition:  
50+ Results: 
60+ Results:  
Barbell: 
Weekly Challenge:  

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Weekly  Challenge 
AMRAP 3 Mins:  Power Clean + Shoulder to Overhead 
55+ - 65/45#; Foundations - 95/65#;  Conditioning - 135/95#
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

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