Monday 24 November

November 23, 2014

A. 1RM Back Squat
20min to find a 1RM

B. Three sets of:
Push Jerks x 3 reps ...

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Monday 24 November

November 23, 2014

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Wednesday 19 Nov

November 18, 2014

A) 20 min to work to a max Snatch for the day
- Treat this like a competition, you only get 3 ...

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Wednesday 19 Nov

November 18, 2014

Far East Bazaar volunteers needed! 21-23 November
Each year CF Misawa volunteers to help out a ...

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Tuesday 18 Nov

November 17, 2014

A. Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 set ...

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Tuesday 18 Nov

November 17, 2014

Far East Bazaar volunteers needed! 21-23 November
Each year CF Misawa volunteers to help out a ...

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Monday 17 Nov

November 16, 2014

Far East Bazaar volunteers needed! 21-23 November
Each year CF Misawa volunteers to help out a ...

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Friday 14 Nov

November 13, 2014

A. Every two minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 90%
- Jerk is any st ...

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Wednesday 12 Nov

November 11, 2014

A. Every 2 minutes, for 16 minutes (8 sets):
Clean + Front Squat + Jerk @ 80-85% of your 1-RM ...

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Saturday 8 Nov

November 7, 2014

WOD
“Pilchuck”
6 rounds for time:
10 Front Squats (225/155 lbs)
24 Kettl ...

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Friday 7 Nov

November 6, 2014

A.  Every 2 minutes, for 12 minutes (6 sets):
Snatch Balance + Hang Snatch + Snatch + Overhea ...

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Friday 7 Nov

November 6, 2014

STRENGTH/SKILL
Beast Builder:
EMOM 7min
Min 1: 7 unbroken Hang Squat Cleans + 1 Je ...

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Saturday 15 Nov

November 14, 2014



Registration from 0800-0845 (So we can make heats and set up weights/bars)
WOD w ...

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Friday 14 Nov

November 13, 2014

Barbells for Boobs will be on Saturday November 15th.



Below is the team p ...

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Friday 21 November

November 20, 2014

Saturday we will not be having class due the the Far East Bazaar. Most of us will be working and ear ...

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Wednesday 12 Nov

November 11, 2014

STRENGTH/SKILL
EMOM for 8 minutes
Power Clean + 2 Front Squats @ 75-85% of your 1-RM Po ...

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Wednesday 5 Nov

November 4, 2014

A. Every 2 minutes, for 20 minutes (10 sets):
Jerk
*Sets 1-2 – 3 reps @ 60%
*Se ...

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Wednesday 5 Nov

November 4, 2014

STRENGTH/SKILL
Every 2 minutes, for 10 minutes (5 sets) of: Deadlift
*Set 1 – 8 reps ...

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Tuesday 4 Nov

November 3, 2014

A. Front Squat
*Set 1 – 3 reps @ 85-90%
*Set 2 – 2 reps @ 90-95%
*Set 3 – 1 ...

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Tuesday 4 Nov

November 3, 2014

Until further notice the noon class will only be run on Monday/Wednesday/Friday.
No noon class ...

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