Tomorrow is CFT (CrossFit Total). As Fall has arrived (and like I have said many times) it is time for us to get a bit stronger. To that e...

Workout "Helen" For time 3 rounds of: Run 400 M/Row 500M 21 - 53 lbs KB or 55 lbs dumbbell swings M/ 33 lbs KB or 35 lbs dumbbells...

Workout "Nancy" 5x 400m Run 15 - 95 lbs OHS

REST! Finally was able to log in to Outlook. Discovered we missed mentioning Dr. Rick's Birthday on the September 23rd. Sorry and Happ...

FGB! Are you ready? Dr. Rick is starting the first session starts at 0900! Get there and warm up...

REST! Tomorrow is FGB!...so take it easy today. Maybe a 1 mile run or easy active rest.

How many ring pull-ups can you do? Workout: Snatch 90% of 1RM x1 x3 Clean and Jerk 90% of 1RM x1 x3 Add 5 lbs to: TITANFIT: Monday 090629

06:30 WOD 5x Body weight bench press Pull-ups Body weight back squat Let's take 3:00 rest between sets, a la "Barbara"... post...

Workout Press - 1 reps Push Press - 2 reps Push Jerk - 3 reps Yes, that's it...pick a weight, do 1 press, 3 push presses and then 5 push...

Workout OHS - 7 sets of 2 reps@ 85% of 1RM TFT / DUTY WOD 400M run 50-45 lbs Jumping Squats 500M row 50 Push-ups 400M run 50 sit-ups 500M ro...

Rest

Workout Dr. Rick's Call! RS box jumps during "Megan" JD off and running Becky hitting the row...

Workout: Pull-up ladder! Do 1 pull-up the first minute, 2, the second, 3 the third. Continue until you can not complete the required number ...

Workout Dead Lift TitanFit Trainers / DUTY WOD Daniel For time: 50 - Pull-ups 400m Run 21 - 95 lbs Thruster 800m Run 21 - 95 lbs Thruster 40...

Workout "Megan" For time: 5 rounds of 400M run 20-18-inch box jumps 20-40 lbs Thrusters (with dumbbells...20 lbs per hand M/8 lbs ...

Workout Push Press 2, 2, 2, 2, 2, 2 TitanFit Trainers WOD Team Workout

Workout Clean and Jerk find new 1RM "Mini" MetCon 3x 400m run 20 - Sit-ups 15 - Pull-ups 10 - Push-ups

Rest party people, rest!

Workout 4x (3:00 rest between each round) 10 - Back Squat @ 225 lbs or 50% of your 1RM 400m Run

Happy Birthday Mr. Jerry Berg!