Category Archives: Uncategorized

cf survival plan of the day 1 r/m box squat followed by: 1 x 20 glute bridge 2 x max asst. glute ham raises 3 x 50 yard prowler walk wod: accomplish 1 25 unbroken wall balls or 21 unbroken … Continue reading →

wod for time: 10-9-8-7-6-5-4-3-2-1 box jumps mtoh push ups ctd double unders followed by: rolling out   UPCOMING EVENTS   MAY 18 IN HOUSE AND HYDROSTATIC BODYFAT TESTING NEW BODY FAT LOSS CONTEST STARTS MAY 21!   MAY 26 MT. … Continue reading →

wod “diane” 21-15-9 deadlift   m 225/w 155 hspu followed by: one mile run for time   UPCOMING EVENTS   MAY 18 IN HOUSE AND HYDROSTATIC BODYFAT TESTING NEW BODY FAT LOSS CONTEST STARTS MAY 21!   MAY 26 MT. WILSON … Continue reading →

wod press 1 r/m 3 x 5 j/m floor press followed by: 5 round for time 5 speed squat 55-65% 1 r/m 50 yards prowler push m180/w140 10 hanging knees to elbows 10 lunges m45/w25   UPCOMING EVENTS   MAY … Continue reading →

  Here are two women who “get it”! Happy Monday! I posted this to my Facebook page a few days back, but I sincerely feel it needs to be highlighted here as well. This is a brilliant article on the … Continue reading →

cf survival wod find 3 r/m box squat find 1 r/m clean followed by: 3 rounds / 1 min each station iso bar overhead hold max lunges 45m/25w hanging toes to bar upcoming important stuff Bodyfat testing via truck friday, … Continue reading →

cf survival wod bench press close grip 1 r/m find max reps dips (if more than 15, find 3 r/m max weighted dip) followed by: amrap 10 200 m row 10 pendlay rows 60% 1 r/m bench (emphasize lats) *6 … Continue reading →

cf survival wod intermediate/advanced must complete each set within :06 secs. beginners must complete each set within :10 secs. 15 x 25 yard sprint after med. ball toss with a :30 secs rest between sprints upcoming important stuff Bodyfat testing … Continue reading →

  cf survival wod 10 x 2 box squats 60% 1 r/m followed by: amrap 15 30 secs. wall sit 50 yrad prowler walk m 180/w 140 45 secs. plank hold 20 box jumps 24/20   upcoming important stuff Bodyfat … Continue reading →

YAHOO! TEAM MAGNUM LEFT A MARK AT YESTERDAY’S VERDUGO HILLS 10K RACE WINNING 5 MEDALS!!! LISA TRINH, 2ND PLACE AGE GROUP, 1:02.40 GREG AKMAKJIAN, 2ND PLACE AGE GROUP, 55:38 MARYANN TAYLOR, 2ND PLACE AGE GROUP, 1:04.25 SHANNON FRANKLIN, 3RD PLACE … Continue reading →