ADDRESS

568 Ferry Street 

Danville PA, 17821

570-540-3325

hagermanab@gmail.com

FIND US
  • w-facebook

 CFI&S, 1.34 LLC. Proudly created with Wix.com

June 30, 2018

WoD:

100 Double Unders

10 Clean and Jerks (185/155)

80 Double Unders

8 Clean and Jerks (185/155)

60 Double Unders

6 Clean and Jerks (185/155)

40 Double Unders

4 Clean and Jerks (185/155)

20 Double Unders

2 Clean and Jerks (185/155)

June 24, 2018

Every 2:00 for 20:00 115/ 85

5 DL

5 Hang Power Clean

5 Front Squats 

5 STO

June 24, 2018

Burn Day:

200m run

40 hammer strikes

60 leg raises

400m run

60 hammer strikes

80 leg raises

800m run

80 hammer strikes

100 leg raises

June 24, 2018

WoD:

4 rounds:

100m farmers carry 1.5/1 KB

20 box jumps 24/20

20 pull-ups 

June 24, 2018

10 rounds

-100m hill sprint

-20 situps

June 23, 2018

WoD:

With a partner 

6 RFT

20 Pull-ups

30 Pushups

40 AB mat situps

50 Air Squats

2:00 rest between rounds

June 17, 2018

WoD:

21-15-9-9-15-21

DL 185/155

Burpees

June 17, 2018

Strength:

5×5 STO

WoD:

10:00 on the Clock

1000m Row

Then

6:00 AMRAP

15 Overhead Lunges 45/25 Plate

15 Wall Balls

June 17, 2018

WoD:

5 rounds 

20 KBS 2/1.5

20 burpees

20 supine bicycle (4 count)

June 17, 2018

Oly:

high hang power snatch 1-1-1-1-1-1-1-1-1-1 

Cashout:

200 DU

Please reload

Featured Posts

I'm busy working on my blog posts. Watch this space!

Please reload

Recent Posts

January 19, 2020

January 19, 2020

January 19, 2020

January 19, 2020

January 18, 2020

January 12, 2020

January 12, 2020

January 12, 2020

January 12, 2020

January 11, 2020

Please reload

Archive