Announcements: Our May on-ramp begins Tuesday May 5th at 6:00pm.
Upcoming Events: Monday May 25th: Memorial Day “Murph”
Saturday June 27th: CFNH In-House Competition
Warm-up Drills
I. Run 800m
II. Mobility
“Filthy Fifty”
For time:
50 x Box Jumps (24/20)
50 x Jumping Pull-ups
50 x KB Swings (24/16)
50 x Walking Lunges
50 x Knees-to-elbows
50 x Push press (45/35)
50 x Back Extensions
50 x Wallballs (20/14)
50 x Burpees
50 x Double unders
Notes: Athletes with less than 3 months experience will complete the “Dirty Thirty” version of this workout. Get some freaks.
Post time to comments.
Skill Development
GOAT Work
“Filthy Fifty”: 38:50 (Mods – 35# Push Press/SUs)
“Filthy Fifty”: 38:50 (Mods – 35# Push Press/SUs)
45:48 Filthy Fifty, Rx.
Last time I did this workout was July 4 2012 at CFN, and I hit the 30:00 cutoff (not even sure what % was completed).