Monday, 7.7.14

open 2014

How’s the DU/Ab Challenge going with those who signed up? We have 14 total teams and already I’ve seen an improvement in the doubleunders! That’s why we are doing this!

Just a reminder that the CFU Swim Party is on Friday, July 25th from 7:30-9pm at Memorial Pool. Cost is $1 per person; families and friends of CFU members are welcome! Last year we had about 100 people…let’s top that this year! 🙂

Also that weekend, Sunday July 27th after the 3pm WOD, we will be having a CF GAMES “Watch Party” at Fred and Sarah Rosslan’s house. Directions will be posted at the box. The Games are held in California so we will most likely be able to see the final competitions and see who will be crowned the Fittest Man and Woman on the Planet! 🙂

Happy Monday!



back squat

5-5-5-5 reps of:
back squat [start at 75%]

The Seven Hero WOD

7 rounds of:
7 reps of handstand push-up
7 reps of thruster at 135/95 lb
7 reps of knees-to-elbows
7 reps of deadlift at 245/155 lb
7 reps of burpee
7 reps of kettlebell swing at 70/53 lb
7 reps of pull-up
[35 minute time cap]

WOD Notes

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
There is a time cap on this WOD so please choose the appropriate scale and modify weights as needed…most importantly, remember that YOU GET TO do this WOD to honor The Seven!


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