WOD 06-06-2011

For Time:

Complete 25 of each followed by 50 and 75 of each. 

Pull Ups

Push Ups


If you want to work on your front rack, try some of this.  We now have lacrosse balls.  Feel free to use them for therapy/mobility work.   


Also Shoulder Press 10-10-10-10 @ 65% 1RM

Don't forget that the 4:30 class starts today.  Sign up is available online. 

Poll:  We are going to have a cookout at CFR in a few weeks.  This event will be a Celebration of all things CFR.  We will also be celebrating the 2 year anniversary of CFR.  We are trying to decide between 3 possible date/time combinations.  We are thinking Friday June 24th at 5:30 PM, Saturday the 25th at 11:00 AM or the 25th at 5:30 PM.  Please let us know what you think.  We would like to have as many CFR members as possible in attendance.  Spouses/Significant Others and Children will be welcome. Once we have the date set we will post all the details.


  1. Brittany B says:

    The reps increase?? That is just wrong! Looking forward to it. 😉

  2. Really excited about this WOD!!! I love wods that do not include barbells!! Billy and I both would really like to come to the cookout but we are more than likely going to be at the beach that weekend 🙁

  3. Straight through the reps on each exercise or can we break them up within the each round?

  4. Nicole #1 says:

    Most likely gonna miss this one and I hate that. Looks like a killer and those always end up being my favorites! And it doesn’t involve running in the heat. Man, if I’m not there I’ll be wishing I was! You guys have a great one!

  5. Casey, the cookout is not set in stone, if we move the date we will keep you posted. We would love it if you guys vould be there.
    Dave, straight through. I know that a had core badass such as yourself would have it no other way.
    Nicole, I hope you can make it. If not you will be missed. It will always be available for open gym Saturday.

  6. Brittany B says:

    I will be in atlanta for the cookout. 🙁 Sad day, but I will have reports on the ATL boxes when I come back!

  7. Super! Our beach trip is not set in stone either so who knows…… Billy and I for some reason decided it was a good idea to act like we were 21 again over the weekend so anybody who is at the lunch wod please be kind 😉

  8. We may be headed out of town that weekend, but I will be there with some family contingent if not. I would vote for the later afternoon times, most likely.

  9. Nicole #1 says:

    Casey, I’m am SO with you on that one. The next couple of workouts are gonna be tough after playing all weekend. What was I thinking? At least it was fun! ;-D

  10. It definitely seemed like a good idea to us at the time but now, not so much!! But I was Paleo with my drinking…. only red wine and “in moderation” is relative, right?? 😉

  11. Nicole #1 says:

    I wish I could say I was. But a free ticket to Brewfest came up and I couldn’t say no. Ooopie! Oh well, back to it!

  12. Not Shane says:

    Where did you get the lacrosse balls? Did you have to order them?

  13. We ordered them from Amazon.

  14. Great workout lunch crew! It was brutal, but I’m glad I faced the fear and went! 🙂

  15. Man!!! I used to have an ice cream maker but got rid of it to save space, seriously regretting it now!! Anybody have an ice cream maker and want to have an ice cream party???