Friday

"Challenge Friday"

5 min: Back squat (65/45)

rest 2 min

4 min: Pull ups

rest 1:30 min

3 min: Sit ups

rest 1 min

2 min: Lunges

rest 30 sec

1 min: Push ups

Tell us how we're doing!

Look for the opportunity to give us your feedback about the program by completing one of our surveys. Trainers will have them available at each class starting soon. PLEASE let us know how we are doing! Thanks!

Thursday

Remember to take your FISH OIL!!!!

"Jennifer"
50 Box Jumps (24/20)
5 Rope Climbs
50 KTE
50 DB Cleans (35/20)
50 KBS (1.5/1 pood)
50 Burpees

Wednesday

OHS
1-1-1-1-1

Rest 5-10 minutes

50 OH lunges w/ med ball (20/14)
25 MBC
*Ball drop penalty:
3 MB burpees

Tuesday

I can't believe NO ONE messaged me to get this up last night!!! So sorry y'all!

For time:
21-15-9
Thrusters (95/65)
Burpees

Followed by "Tabata Tuesday"

1. Knees to elbows
2. Kettlebell swings

Monday

"Mystery Monday"

That's right folks, we're not going to tell you what Monday's are from now on....no more cherry pickin!!!!

What I will tell you is BRING YOUR JUMP ROPE!!!!!! $5 at the WW PX!

Fight Gone Bad in Iraq

We had a great turnout and a ton of energy!! You will be able to see the inital pics today on our Centurion CrossFit Forward blog - more pics and video coming, including a feature on AFN!

We also managed to get 4, long time CCF-FH CrossFitters together in a war zone for the WOD.

Also, total raised by athletes there at Fort Hood and here in Iraq is $9,657.00 - way to go and thank you for your efforts!!

Have fun and set some PRs!! I want to see the socks too!