Shana during the 2011 SouthEast Regionals DL/Box Jump Workout.  Good Luck at your 5th consecutive regional,  your CFED Family is rooting for you! …………………………………………………………….. CFED WOD 21-15-9 reps for time of: Deadlift (315 / 205 lbs) Box jump (30 / 24 inch) ………………………………………………………… The world is the great gymnasium where we come to make ourselves [...]

These barbells are itchin’ to be lifted. …………………………………………………………….. CFED WOD For time: 100 Wall balls (w:14 m:20) 100 Chest-to-bar Pull-ups 100 One-legged squats, alternating 100 One-arm dumbbell snatches, alternating (w:50 m:70) ………………………………………………………… Don’t be afraid if things seem difficult in the beginning. That’s only the initial impression. The important thing is not to retreat; you [...]

Rare capture of the elusive JB working out…. …………………………………………………. CFED WOD 7-minute ladder of 3 Overhead Squats. 2 minutes to transition, then… 30 Burpee-Muscle-Ups for time. ………………………………………………….. I dare you, who think life is humdrum, to become involved. I dare you who are weak to become strong; you who are dull to be sparkling; you [...]