Amos and Blake's Workout:

5 Rounds for time:
100m Row
10 Wall Ball
10 Push-ups

***Attention!!! Due to schedule conflicts we will be CLOSED on Saturday, May 1st (No 8am or 9am class).  Sorry for the inconvenience...enjoy the weekend and I hope to see everyone Sunday at 1pm for the Nutrition lecture.***

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Amos and Blake's Workout:

For Time:

30 HSPU
40 Pull-ups
50 KB Swing
60 Sit-ups
70 Burpees

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Amos and Blake's Workout:

"NATE"

Max rounds in 20 minutes of:

2 muscle ups

4 handstand push ups

8 kb swings

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Amos and Blake's Workout:

Max, Fast & Heavy

Max - Consecutive reps Bench-press (m 95/w 65)
Fast - 10 reps clean & Jerk - 3 rounds/3min rest between rounds
Heavy - 1 rep max Clean & Jerk

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Amos and Blake's Workout:

Just an update...

We have been experiencing glitches in our Internet at the gym that prevent us from posting our workouts and results consistently each day.  Sorry for any inconvenience.  We will hopefully have things worked out soon, but please be patient with us until we do.


Here is a cool pic of our favorite dude in Afghanistan...Jason Teriberry (on the right).  This month we are sending 3 more CFBR members/soldiers out into the world looking for trouble.  Gugg and Homa will be Army officers in May and off to their respective assignments...good luck guys, we are proud of both of you!  Paul B. leaves in early May to head out on special assignment for a year and when he comes back he is moving to Austin, TX and has a job with APD.  It was great having you guys around and we will miss you when you are gone.  Stay in touch and be safe out there guys...

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Amos and Blake's Workout

Rainy day Helen

3 Rounds
75ft Overhead Lunges
21 KB Swing
12 Pull-ups

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Amos and Blake's Workout:

Bear Complex

5 rounds for max load:

Deadlift

Clean

Front Squat

Push Press

Back Squat

Push-jerk

1 round = 7 reps of each exercise in sequence. NO droping, touch and go on the ground

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Amos and Blake's Workout:

400m Run
10 Shoulder Press
20 Pull-ups
500m Row
20 Pull-ups
10 Shoulder Press
400m Run

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Amos and Blake's Workout:

"Jackie"

For Time:

1000m row

45lb Thrusters - 50 reps

30 Pull-ups

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Amos and Blake's Workout:

Filthy 50

Box Jump - 24"

Jumping Pull-ups

KB Swing - 35lb

Walking Lunges

K To E

Push Press - 45lbs

Back Ext.

Wall Ball - 20lbs

Burpees

Double Unders

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Amos and Blake's Workout:

7 Rounds for Max load:

1 rep Clean and Jerk

Walk 100' around tires (3) with bar overhead

*3 burpees every drop*

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Amos and Blake's Workout:

4 rounds for time:
20 Pull-ups
Overhead Lunge - 100 ft
400m Run

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Amos and Blake's Workout:

"Fran"
21-15-9 reps of:
95lb Thrusters
Pull-ups

*April's benchmark workout is FRAN!!! Is today the day for a pr???  Come find out!!!*
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Amos and Blake's Workout:

"DT"

5 Rounds for time:
12 Deadlift
9 Hang Power Clean
6 Push Press

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Amos and Blake's Workout:

"Nicole"
AMRAP in 20 minutes of:
400m Run
Max reps Pull-ups

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Amos and Blake's Workout:

For Time:

10--->1 reps of Wall Ball

1----->10 reps of Burpees
Brad - 8:09
Deagan - 9:29
Ivan - 9:50
Laura - 11:54
Josh - 9:20
Megan - 14:00
Brandi - 9:55
Dr J - 12:20
Chad - 8:00
Viv - 10:30
Scott - 7:30
Gugg - 6:35
Lisa - 8:38
Anne - 11:38
Jim - 8:05
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Amos and Blake's Workout:

For Time:
fix our internet connection at the gym...

Sorry for the missed workouts this week...those of you that have been by the gym know we really haven't missed anything at all.  Our landlord is upgrading our wireless server and our connection has been down.  Everything should be up next week.  Thanks to everyone who brought in friends and family this week, it has been great and the gym is buzzing with people.  I hope you all come in tomorrow for a morning workout and some BBQ!!!  See you then...
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