| || ryan l May 20,2013|
Get your Flack Jacket or find a 20# vest, because Monday May 27th is Memorial Day and CFP will be honoring our fallen with 'MURPH'.
*Wearing a 20lb vest or body armor
- 1 Mile run to start
- 100 Pull-ups
- 200 Push-ups
- 300 Air squats
- 1 Mile run to finish
To get registered follow these seven steps:
1.Follow this link to the registration page: http://www.forgedclothing.com/mdm
2.Select the appropriate t-shirt.
2.Complete the checkout process.
3.Review the workout posted above, start training.
4.Wake up with a purpose on May 27th before 0930.
5.Finish the workout with your CFP Family (modify it if you need to, but make sure you have to work for it.)
6.Enjoy the day with family and/or friends and remember those deployed.
*Registration on the FORGED page is not a requirement to join in on the WOD. However, it is HIGHLY recommended! It goes to a great cause!!
| ||Happy Birthday Steve C|
Saturday FREE WOD (No Results Tracked)
Come in and give us a try 0930, free and open to the public!
Chosen as WOD: Sat,Jun 1,2013 Sat,May 25,2013 Sat,Jan 5,2013 Sat,Dec 29,2012 Sat,Dec 8,2012 Sat,Dec 1,2012 Sat,Nov 24,2012 Sat,Sep 8,2012 Sat,Aug 25,2012 Sat,Aug 11,2012 Sat,May 5,2012 Sat,Apr 21,2012
| Kim P 3:47pm|
Lea - Thanks for the tough one today! Saturdays are supposed to be fun!!!
Scott H 8:05pm
You should log your cheat meals along with everything else. When I have a cheat day; it is typically a cheat meal, not an entire day. To cheat would be to eat beyond the zone or paleo/zone; I can zone a beer within a meal and not cheat. I am penalized for it, but it is not cheating per say.
GWOD 005 (Time)
10 minutes of practice:
Hand stand forward rolls
Bent arm back extension rolls
L-Pull ups (strict)
|11:07|| Sarah R Fri,Apr 27,2012|
| 11:38|| Melissa V Fri,Apr 27,2012|
| 13:33|| Alicia Fri,Apr 27,2012|
| 12:59|| Kevin Fri,Apr 27,2012|
|Alicia||13:33 ||Negative L-Sits|
|Nick C||10:28 Rx|
|Sean||14:55 ||Green bad|
|Kevin||12:59 ||negative l-sits|
|Kelly||21:00 ||one leg pullup (x2); 2 blue bands. being gone 2 weeks is killing me!|
|Matt D||15:48 ||negitives|
|Sarah D||15:04 ||nothing strict about any of it!|
|Larry||18:47 ||one leg pullups (x2) blue band|
|Jim D||15:42 ||Bent Knee and negative bent knee to finish|
|Keller||13:41 ||first 10 rx, purple band|
|Reba||15:58 ||One leg (x2) and most of it just UGLY.|
|Sarah R||11:07 ||one leg green band|
|Keedran||17:01 ||2 bonds, 1 leg, and terrible form|
|Kim P||15:49 ||Green/2blues|
|Amanda P||14:22 ||Green band one leg, burpees got pretty sloppy|
|Pablo||15:25 ||Green band|
|Janelle||15:36 ||3 bands|
|Melissa V||11:38 ||Green band one leg. Not 100 percent sure on the time? It was 11 something?|
|Kara G||14:22 ||alternate negative tuck and leg raises|
| Brian C 3:41pm|
gotta bag todays WOD; feeling a little iffy after lunch
Scott H 4:18pm
Nice work this morning people! You're all closet gymnast. Especially you Scott M! (wink,wink-hero!)
BTW-Cheat day is going to be EPIC, commence in 3,2,1........
@scott, just remember, alcohol leads to harsher substances...like pizza..be careful buddy
Amanda P 8:24pm
So with a ''cheat days'', do you just not log? Cause it ends up making you negative quite a bit if your entire day is a cheat.