WOD Blog

Sat, Aug 4 2018

Sat, Oct 13, 2018 at 8:30am The CFN Triathlon Toledo: Super fun family event. As competitive as you make it. Scalable version for your level of fitness. Don't swim? We will be having a kick Board version as well.
Tue, Oct 30, 2018 at 6:00pm Halloween Party!: Wear a costume, bring a dish to share, and bring friends and family :)
Sat, Dec 8, 2018 at 10:00am SPEAR Self Defense Class: Come in and learn some important skills that you need to have but hope you'll never have to use. 15$ donation goes toward CARDV. 10am - 12pm
Thu, Feb 21, 2019 at 4:30pm 2019 Crossfit open: Event, Potluck, Overall good times.
Sat, Nov 2, 2019 at 8:00am 2019 Fall Thrasher!: Come compete or cheer on your CFN friends! Boys and Girls Club, Lebanon, 8am-5pm
Gymversary Jennifer Ra-1
Most Recent Benchmark:
Baseline on Sep 25, 2018 (517 days ago)
171208 - Saturday Morning ThrowdownMetcon: 14011/ SHRED

171208 - Saturday Morning Throwdown


Time
For time:
Partner WOD,

Athletes run together and then complete each station one at a time before advancing

Run 400m
40x Back squat (85#/55#, keep same load throughout)
40x Front squat
40x Overhead squat
Run 400m
40x Shoulder press
40x Push press
40x Push jerk
Run 400m
40x Hang power clean
40x Hang power snatch
Run 400m

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TodayAll Time

Robert S285 reps for skill/ 13.30  ring rows/ mod push ups
Blake12:10  44#kb

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