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Wakefield CrowBar Social

crowbar

Join us for food, drinks and volley ball at Wakefield CrowBar. This will be the second social at here but always lots of fun and feels good to keep it casual. We have reserved a court from 9p-1030p. Feel free to bring friends!

When: September 20th at 8pm – TBD
Where: Wakefield CrowBar 954 Wakefield Dr. Houston, TX 77018
What: Dress in casual clothes and bring party hat

140918

This Saturday 11am put in the extra work with your coaches

This Saturday 11am put in the extra work with your coaches

STRENGTH:
TAKE 15MIN TO FIND A HEAVY DOUBLE BENCH

GYMNASTICS/SKILL:
5 SKIN THE CATS
10M HS WALK
3x

WOD:
6 SDHP 115#/115#
8 T2B
10 ALT. PISTOLS
5x

140917

#representcommitment

#representcommitment

STRENGTH:
FIND A HEAVY TRIPLE SNATCH GRIP DEADLIFT

ACCESSORY:
30 WEIGHTED SIT UPS, THEN,
SUPERSET:
MXE STRICT C2B OR PULL UPS (2 ATTEMPTS; REST NO MORE THAN :10SEC BETWEEN EFFORTS)
MXE PUSH UPS (NO PAUSE AT THE TOP OR THE BOTTOM; TO FAILURE)
3x

WOD:
5 HANG POWER CLEANS 155#/105#
12 WALL BALLS 20#/14#
**7MIN AMRAP**

140916

Bret #bringtheheat

Bret #bringtheheat

STRENGTH:
FRONT SQUAT – DELOAD
5@40%; 5@50%; 5@60%

ACCESSORY:
10 BB FLY OUTS
10 BB ROWS – HEAVY
3x

WOD:
“FRAN”
21-15-9
THRUSTERS 95#/65#
PULL UPS
**PARTNER JUDGED; 10MIN CAP THEN SWITCH**

140915

"I was really focused on #GAINZ at this point in my life" - Brian

“I was really focused on #GAINZ at this point in my life” – Brian

STRENGTH:
STRICT PRESS CYCLE – DELOAD
5@40%; 5@50%; 5@60%

WOD: “DIRTY THIRTY” – HAPPY BIRTHDAY BRIAN
30 BOX JUMPS 24″/20″
30 JUMPING PULL UPS
30 KB SWINGS 53#/35#
30 WALKING LUNGES
30 K2E
30 PUSH PRESS 45#/35#
30 GOOD MORNINGS 45#/35#
30 WALL BALLS 20#/14#
30 BUPREES
30 DOUBLE UNDERS

140912

PROGRESS

PROGRESS


STRENGTH:

BACK SQUATS – WEEK 3
5@75%; 3@85%; 1(+)@95%

GYMNASTICS:
200M SPRINT
MXE DIPS
REST 1:1 – 3x

WOD:
100M WALKING LUNGES
50 V-UPS
25 RING K2C
2x

140911

9:11“WE WILL NEVER FORGET”

AS PART OF REMEMBERING FEEL FREE TO WEAR RED, WHITE AND BLUE

WOD:
9 SQUAT CLEANS 135#/95#
11 C2B PULL UPS
9 S2OH 135#/95#
11 BOX JUMPS 30″/24″
4x – 4 ATTACKS, THEN
9 WALL WALKS
11 MAN MAKERS
1 MILE RUN

140910

Couldn't wait for the newsletter that is releasing today...sick shot of Jersey playing ultimate frisbee

Couldn’t wait for the newsletter that is releasing today…sick shot of Jersey playing ultimate frisbee

STRENGTH:
2 TNG SNATCH + 2 OHS
**TAKE 15MIN AND WORK TO A HEAVY COMPLEX**

ACCESSORY:
100M FARMER CARRY – HEAVY
1-2MIN PLANK ON YOUR HANDS
3x

WOD:
5 CLEANS 185#/105#
25 DOUBLE UNDERS
**5MIN AMRAP**

This Saturday September 13th – CLOSED

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Due to the 10 CCF athletes participating in Bring The Heat 5 this weekend we will be closed Saturday. So come out and support your crew. It’s a two comp and the good news is it’s INSIDE!! Good luck to everyone throwing down!!

When: September 13th and 14th
Where: The Merrell Center 6301 South Stadium Lane Katy, Texas 77494

140909

Some Bring The Heat prep

Some Bring The Heat prep

STRENGTH:
FRONT SQUAT – WEEK 3
5@75%; 3@85%; 1(+)@95%

GYMNASTICS:
EMOM FOR 10MIN
10-12 BAR KIPS – EVEN
10 HOLLOW ROCKS – ODD

WOD:
50 BOX FACING JUMP ON AND OVERS 24″/20″
40 PULL UPS
30 THRUSTERS 105#/75#
**15MIN CAP**

140908

10655406_10153170299259251_4272664975116291633_o
STRENGTH:

STRICT PRESS WEEK 2
5@75%; 3@85%; 1(+)@95%

ACCESSORY:
3×10 SINGLE ARM LATERAL ROW
3x:30SEC DEAD HANG HOLD

WOD:
BRING THE HEAT – WOD I
21-15-9
DEADLIFTS 100#/70#
S2OH 100#/70#
T2B