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To insure the morning class gets as much exposure to this workout, we will open the doors a few minutes early, at 5:45am. The warm up will begin at 5:55am and the workout at 6am sharp.

For time…
40m Farmer’s Carry (35lbs x 2 / 25lbs x 2)
30 Snatch (95/65)
Sprint 800m
21 – 15 – 9 reps of each:
Thrusters (95/65)
Pull Ups
Sprint 400m
20 GHD Sit Ups
20 KB Swings (24kg/16kg)
Sprint 400m
30 Push Press (95/65)
40m Sled Push (+140lbs/+90lbs)
Sprint 400m
Lunge Walk 40m
Row 500m
50 Sledge Strikes (16lbs/10lbs)
50 Wall Ball (20/14)

Olympic Weightlifting
Hang power snatch + 2 OHS x 5
Snatch pulls (focus on transition) 3×3
Snatch push press 3 sets of 5 reps
*work up to no heavier than 95/65
GHD sit ups 3×15 – add weight if you desire

REMINDER: there will be no OLY class this Saturday due to the powerlifting seminar, it will be held Sunday this week instead.

13 thoughts on “eF’ing Friday Workouts are long… so we’re opening early.

  1. Jocelyn says:

    Efing Friday is right! Today looks awesome, so disappointed I wont be able to make it!! Z1075 and our sister stations are hosting a 24 hr food drive at Lowes Foods, 341 S. College Rd starting at noon today until noon tomorrow. Collecting all non-perishable foods and monetary donations. $1 the food bank can turn into 4 meals. Foz and I will be out broadcasting live for all 24 hours so we would love a visit! 🙂 KICK ASS WITH THIS WOD TODAY!!

  2. Albert Steed says:

    Holy shit! This was was so “LONG”! Haha, great workout and I am so happy that I got to start going from top down. Thanks for having everything setup and ready to rock this morning and getting us started a few minutes early. Great workout and great running of it by Tanner and Josh. 🙂

  3. Sensei says:

    Hey all, I want to get into contact with Edwin and Beth. Can you give them my number? 910-431-1038.

    My phone number is already all over the interwebs, so don’t make fun of me for not paying attention to the lessons we learned last night.

    BTW, THANK YOU ALASTAR! That was awesome!

  4. Sandie says:

    The WOD was AH-MAZING today!!!!! Great work 6am’rs! And, a shout out to Josh and Tanner for opening up early and having everything ready to go! You guys rock! Sorry about all the exclamation points, I am so excited – the boy comes home for Thanksgiving in T-Minus 9 hours!! He will be making an appearance at one of the 6am classes next week!

  5. Josh says:

    Great job to the 6am class! Thank you to ALASTAR TDS-C for the Situational Awareness Class last night alot of great information that I will be able to use personally and pass on to my family.

  6. Josh says:

    *REMINDER* Will K. Power Lifting Seminar tomorrow 9am to 4pm. CFW will be closed, but we will still have a 9am Kids Class and the 11am Class outside (dress for the weather).

  7. Tanner says:

    Awwwwe yeah. Classes were awesome today! Might have to break free of my strength cycle and hit this one this afternoon

  8. taylor says:

    wowsers guys…did you just copy and paste together three or four workouts from the past few months! This looks great, I love stuff like this (remind me I said that as Im screaming ‘I HATE THIS STUFF!’ in about four hours when I hit this).

  9. Eric says:

    My first time posting, just wanted to say that I’m pretty sure this WOD is considered illegal in most of the 50 states. I think I almost met my maker.

  10. Scott S says:

    Thanks to Alastar for the seminar last night. I didn’t think I was naive about such things, but had no idea I could create an Emergency Call button by locking my phone. I have seen a few very suspicious guys around Wilmington today…..

    WOD was great, t. We need a tough workout like this once a week to keep things in perspective.

  11. Andy C says:

    Scott, what did the suspicious guys look like? RNG has been doing some recon so if he fits a description…. Ha. Great class last night. Thank you Alastar. Everyone and I mean EVERYONE needs this class.

  12. Marilea says:

    GREEAAT workout!..Definitely needed that after the loooong week I had!

    Renee..hard to keep up with you girl..fast as lightning! 🙂

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