OHS / Core work

By t. | In Today's Workout | on August 25, 2010
Yoga Class with Meagan tonight at 8pm

Check out CFW on CF Endurance

Liz rocks through the pull ups on yesterday's WOD









Over Head Squat  4 sets for max reps (155lbs/105lbs)
50 Alternating K2E
50 Weighted GHD Sit Ups
*No time component for K2E or GHD SUs.  Your choice of weight for GHD SUs.

12 Comments to "OHS / Core work"

  • No GOOD says:

    August 26, 2010 at 3:46 am -

    GOOD MORNING!!!! SO everyone needs to go to CF ENDURANCE, our 1st and 2d place females from the Garage Games are the main Picture today!!! OH YEAH Congrats HOFF and Desiree!!!! CFW taking over the world one event and one web site at a time, have a great day eveyone!!!!!!!

  • No GOOD says:

    August 26, 2010 at 3:48 am -

    ALSO CF Endurance gave CFW a shout out …..whatzzz up!!!!!!!!

  • t. says:

    August 26, 2010 at 7:51 am -

    Our crew did very well at the Garage Games. I was very pleased with the results. It’s cool to see our people on other sites!

  • Shawn K says:

    August 26, 2010 at 8:21 am -

    Don’t look Maria… this is the stuff your nightmares are made of:

  • Sensei says:

    August 26, 2010 at 9:14 am -

    ha ha ! Awesome! The guy on the bicep curl machine with his gloves on too. Great picture!

    Check this out guys:

  • Whitney says:

    August 26, 2010 at 9:19 am -

    Jon Cav just came into work and told me how he was pumping out pull ups yesterday like a champ, he then revealed he is using the green AND blue band. Whoever has him in class tomorrow at 5:45 please take one of those bands away. He will try to resist using his dimples and charm but don’t let him! I am down to blue band so, I know he can do it.

  • Shawn K says:

    August 26, 2010 at 9:19 am -

    Sensei, that’s a much better link than your Indian pole dancing post from last week. I still have trouble sleeping.

  • Sensei says:

    August 26, 2010 at 10:53 am -

    Shawn, Thank you for the compliment!

    Pesky sleep taking you away from shivering in the corner? Please watch this (cursing warning):

  • maria says:

    August 26, 2010 at 11:43 am -

    Shawn, it’s very difficult for me to understand how horrors like that can still exist in this world. makes you really appreciate what you have!

  • Sensei says:

    August 26, 2010 at 2:51 pm -


  • Sara! says:

    August 26, 2010 at 4:45 pm -

    I would like some more information about the Revolution fueled by these Ninja Master Prep Blenders, please. Feel free to elaborate upon your experiences and whatnot. Back to your regularly scheduled thread.

  • drew says:

    August 26, 2010 at 8:25 pm -

    Mainsite WOD today was great, did it in 21:58! then knocked out a 9:48 Annie. I really miss the energy at CFW, but I WILL BE THERE for FGB!