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Katy Ramirez almost in the side splits.
Melanie Ayers, Caitlin Alcamo and Michele Mootz working the 'hands together, feet together overhead squat'.
There are 10 characteristics of physical fitness. Flexibility is one of them. Can you name the other 9?...
Workout:
How Many rounds in 20 minutes of:
6 Pistols* (3 each leg)
9 Sit Ups
12 Dumbbell Deadlifts (Gents use 60# and Ladies use 40#)
*Pistols are one legged squats.
Pukey the Pumpkin
Workout:
31 Rounds for time of:
5 SDHP (Gents use 75# and Ladies use 55#)
5 Push Press
Amber Zamora (right) during the Nike Women's Marathon. It was her first half marathon.
CFSC's own Shari Keener (right) and her cousin Michele after completing the full marathon.
Congrats to both, and all, who ran the marathon which benefits the Leukemia and Lymphoma Society.
Workout:
Run a mile for time
Rest 5 minutes
Run 800m for time
Rest for 5 minutes
Run 400m for time
Rest 5 minutes
Run 200m for time
Max set of Dips
Post all times and number of dips to comments.
Rod Caborn proves that you gotta look good to feel good.
Workout:
5 Rounds for time:
15 Snatches (Gents use 95# and Ladies use 65#)
15 Dips
Brian Saxton, John Mootz and Scott Taylor express the sentiment of CFSC. We miss you, Tom Frankl.
It's just not the same without you. Can't wait to have you back.
If you need to visit Tom, check him out at his store: Play It Again Sports.
Workout:
"Jackie"
1k Row
50 Thrusters (Gents use 45# barbell and Ladies use 33#)
30 Pull Ups
Congratulations to Allison, Andrew and Evan Thompson on the new addition to their family; Savannah Jane, born Oct. 24th at 12:56pm Eastern time. She was 7 lbs. 12 oz. and 20.5 in. long.
CFSC misses and loves you all dearly.
Workout:
For time:
1 Mile Bike Sprint*
30 Wall Balls
30 Box Jumps
30 Pull Ups
30 GHD Sit Ups
30 Double Unders
30 Push Ups
* If you have a stationary bike, ride the mile at level 20 for the Gents and level 15 for the Ladies. If not, and your bike has gears, choose one gear and don't change it for the whole mile.
From left to right: Priscilla Dunbar, Susan Meek and Melanie Ayers.
Melanie Ayers, Susan Meek and Priscilla Dunbar (from left to right) looking for a good head rush.
Workout:
3 Rounds for time:
800m Run
30 Good Mornings (Gents use 45# barbell and Ladies use 33#)
30 Knees to Elbows
Less than a year after breaking his foot Jake Wormhoudt gets a bomb at Maverick's.
Workout:
'Diane'
21-15-9 rep rounds of:
Deadlift (Gents use 225# and Ladies use 165#)
Handstand Push Ups
What in the world is CFSC trainer Hollis Molloy doing in this photo?
Check out this video to see: Download MVI_2699.AVI
Workout:
'Lynne'
5 Rounds of max reps of:
Bodyweight Bench Press
Pull Ups
Post total reps for both excercises for each round.
Heather MacDougall determined to get full lock out.
Workout:
Back Squat: 5-5-5-5-5
