May 2016

A. Bench press: 5 – 4 – 3 – 2 – 2 E2MOM B. 4 rounds for time of: 400m run or 400m row 25 kettlebell swings 55/35 lbs. RX+ 70/55 (MRX 45/25) 15 push-ups (MRX 10 push-ups) 10 chest-to-bar RX+ 5 bar muscle-ups to 5 chest-to-bar (MRX 5 chest-to-bar) C. Core & Shoulder Accessory […]

We are closed today in observance of Memorial Day. Have a safe and fun Memorial Day!

We are closed today in observance of Memorial Day weekend. Have a safe and fun Memorial Day weekend!

The “MURPH” Challenge Complete the following for time of: 1 mile run 100 pull-ups 200 push-ups 300 squats 1 mile run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a 20 lb. vest or body armor, wear it. In memory of Navy Lieutenant Michael Murphy, 29, of

WOD: A. Back squats & squat snatch: E2MOM for 20 minutes 5 back squats – 2 squat snatch 4 back squats – 2 squat snatch 3 back squats – 1 squat snatch 2 back squats – 1 squat snatch 2 back squats – 1 squat snatch B. 21-15-9 reps for time of: Deadlifts 225/155 RX+ 275/185

WOD: A. Push press: 7 – 5 – 4 – 3 – 3 E2MOM B. 7 minute AMRAP of: 1000m/800m row 10 power cleans 95/65 or 115/80 or 135/95 max handstand push-ups or max push press rest 3 minutes 3 minute AMRAP of: 10 power cleans 95/65 or 115/80 or 135/95 10 handstand push-ups or 10 push press rest

A. 15 minute warm-up and progression work on muscle-ups and double unders B. For time: 5 muscle-ups or 5 burpee pull-ups 50 double unders 50 ab-mat sit-ups anchored 4 muscle-ups or 4 burpee pull-ups 40 double unders 40 ab-mat sit-ups anchored 3 muscle-ups or 3 burpee pull-ups 30 double unders 30 ab-mat sit-ups anchored 2

WOD: “BARRAZA” 18 minute AMRAP of: 200m run 9 deadlifts 275/185 lbs. 6 burpee bar muscle-ups U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in ArRamadi Iraq, when he came under small arms fire by enemy forces

Congratulations to the newest members of our CFHSV Black Shirt Club and Green Team! 2016 Black Shirt Club Members: Heath Sharp, Justin Waldon, Mo Araiinejad, Sam Winkler, Zac Jackson, Nathaniel Stearns, Haley McCraw, Josh Rader, Rob Latham, Brian Adkins, Tiffany Bell, Shana Davis, Braden Stults, Kyle Otte, Josh Kennedy, Jonathon Morgan, Mary Helen Saunders, TJ Smith 2016 Green

WOD: “Holleyman” 30 rounds for time of: 5 wallballs 20/14lbs. 10/9′ (55 and over 20/10 9′) 3 handstand push-ups (55 and over 4″ rise) 1 power clean 225/155lbs. (55 and over 155/105) U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky,