Helping make Concord California a Fitter Place.

2010-05-30 5K

For time:

Run a 5K

post times to comments

2010-3-6 Over Head Squats

5,5,5,5,5

Overhead squats

Mini MetCon:
Death by 10 meters …you can thank CFE and Alison for this one

2010-3-5 Happy Birthday Jackie and Susan! – “Josh”

Happy 20th Jackie!!!

Happy Birthday Susan!

“JOSH”

SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

First posted 26 February 2007

For Time:

• 95 pound Overhead squat, 21 reps
• 42 Pull-ups
• 95 pound Overhead squat, 15 reps
• 30 Pull-ups
• 95 pound Overhead squat, 9 reps
• 18 Pull-ups

Post times to comments

2010-2-21 Build your own WOD

Let’s Play a game, follow the instructions step by step.

Step one:

choose one:   3 Rounds for time/ 5 rounds for time/AMRAP* in 20 minutes

*AMRAP = as many rounds as possible

Step Two:

pick 2-4 of the following exercises: sit ups/push ups/lunges/double unders/squat jumps/clapping push ups/v-ups(lay on your back, then sit up and raise your legs at the same time touching your fingers to your toes at the top)/ jumping jacks

Step Three:

pick 1-4 of the following number of reps: 5/10/20/30/40/50/75/100

Step Four:

Create your own WOD.

-Attach a chosen number of reps to each chosen exercise

- Complete the chosen number of rounds for time or set your watch for 20 and…3,2,1 GO!

Step Five:

post your WOD and your results to comments, let us know how it went!  BEST or MOST CREATIVE WOD will be posted on our site in the next week!

Good luck and have fun!!!

2010-2-20 Dead Lift

5,5,5,5,5

Dead Lifts

Mini MetCon

3 rounds for time:

10 burpee box jumps

10 sit ups

10 kettle bell swing

post loads and MetCon times to comments