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Frandship

Warmup Jump Rope Ladder Start at the top, move to the next station once you complete each one unbroken. How far can you get in 5 minutes? 50 Singles 50 Bicycles 50 Skiers 10 DU 20 DU 30 DU 1 Triple Under   Skill 7 x 1, 2 Position Clean

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Triathlon

-The Sea of Orange strikes again: “My name is Joey Sanchez and I am from RSA CossFit in Kennewick, WA. I was an individual competitor this past weekend in Kent. I was wondering if you guys were the ones that started chanting my name during event 4??? If so, I

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Ole McDonald

Warmup Shoulder mobility Then, spend 1’ in a Front Lever Tuck. Use 1 or 2 spotters.   Skill Take 15’ to work on kipping pullups or muscle ups.   WOD “Ole’ McDonald” 3 Rounds 200m Farmers Walk 15 DB Thrusters *Use ½ BW total

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Speed Trap

Warmup Partner Wheelbarrow 3 x 30”   Skill A1. 4 x 8 Bent Over Barbell Row (shoot for 75% BW) A2. 4 x 8 Strict Barbell Press A3. 4 x ME Strict Toes to Bar -rest 30” between movements   WOD “Speed Trap” 10 Rounds 200m Run 10 Speed Burpees

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Event 4: The 30’s

Warmup 800m Jog Hip Mobility   Skill Front Squat 1 rep every 10 seconds for 5 reps -rest 2 min 1 rep every 20 seconds for 4 reps -rest 2 min 1 rep every 30 seconds for 3 reps *All work to be done with exactly 60% of your 1RM.

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Top Moments at the 2013 Regionals

What a weekend! I experienced every emotion possible- anticipation, excitement, fatigue, stress, pride… it was literally a roller coaster! There were so many amazing moments during the event, I really didn’t want it to end. Here were some of the top moments from my eyes:   – The cheering during

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The Bubble

30 teams at the NorthWest Regional, and HQ gives CFCDA the major press. Not because of the athletes on the floor- because of the kick-ass athletes in the stands. Thanks to everyone who made the trip- this gym wouldn’t be what it is without you! Warm Up med ball warm

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Pre-Road Trip Butt Burner

-Australia Region *Remember, we are closing today at 1pm for Regionals! See you there! Warmup Line Drills   Skill Back Squat 5×5 @ 60% *This should feel easy, but don’t go over the percentage. Stick with the program!   WOD “Pre-Road Trip Butt Burner” Part A: 6’ Row time trial  

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Regional Team Event 5

-South Central Region Warmup Partner 1k Row -Switch every 200m, hold a plank when not rowing   Skill A1. 4×8 Barbell Good Morning (use a KB if this is your first time) -rest 1’ A2. 4×8 Abwheel -rest 1’   WOD “Regional Team Event 5” 21-15-9 Deadlift 275/185# Box Jump

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Running Clinic, June 8!

Mark those calendars: our newlywed running gurus, Mark and Vicki, are set to drop some knowledge on June 8th, from 8-11am. Come learn the skills needed to enjoy safe, efficient running in a fun and inclusive clinic. The day will start off with some video of proper techniques, and progress

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