Tuesday, May 24th WOD


Updates – CFBF will be closed on Sunday, May 29th.  On Monday, Memorial Day (5/30) we’ll be hosting our annual Murph Memorial Day WOD & BBQ starting at 9am.  Please RSVP.  Regular schedule will resume on Tuesday, May 31st.

Workout for Tue., 5/24:

Warm Up –

10 PVC around the worlds per direction

10 RDLs

10 inch worm

10 Spider man

20 single unders/double unders

WOD – “Bradshaw”

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.


10 RFT


6 Deadlifts (225/155)

12 Pull ups

24 Double Unders


10 RFT

3 Bear Crawl Position HSPU

6 Deadlifts (185/125)

12 Banded/jumping Pull ups

48 single unders


10 RFT

3 Hand Release Push Ups

6 Deadlifts (135/95)

12 Ring Rows

48 single unders

Open Gym Suggested Work:

Oly –


(60%x3)3; (65%x3)3; (70%x3)3;(75%x3)3;80%x2;(85%)x3

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