The only discipline that lasts is self-discipline
Bum Phillips

The One Man Wolf Pack Club

Mike V.

Sara

The Big Easy

Alyssa

WOD

A) Snatch Pulls

3-3-3-3-3+

B) Happy Birthday Rachel

“Death by burpee over  box jumps……”

@ 24, 20

*Perform 1 burpee box jump (2012 Regionals Standards) on minute 1, 2 on 2, 3 on 3 and so on…..

It’s not all about where you finish.  It’s about the effort you give. 

Dan Bailey

CFOTR Kids...learning all about hang power cleans

Run April, run!

Leslie

WOD

A thinker sees his own actions as experiments and questions–as attempts to find out something. Success and failure are for him answers above all

Freidrich Nietzsche

Matt, Jenna & Tom

Sara & Rob

WOD

A) Push Jerk

Beginners 5-5-5-5-5-5-5-5

Intermediate 5-5-5-3-3-3-3

Advanced 5-5-5-3-3-3-1-1-1

*Technique takes priority, heavy singles can come from the rack

B) AMRAP 7

25 D/U

15 Sit-ups

No one can make you feel inferior without your consent

Eleanor Roosevelt

Details......

Michele T. putting on a wall ball technique clinic......

WOD

3 Rounds

400m Run

21 Wall balls @ 20, 14

12 Box Jumps @ 30, 24

Daring ideas are like chessmen moved forward; they may be beaten, but they may start a winning game

Johann Wolfgang von Goethe

At Angry Gorilla Superhero school they play pinky ball.....

Danielle doesn't do push-ups, she pushes the world down....

The Big Easy

WOD

“The Chief”

5 Rounds of AMRAP 5

3 Power Cleans @ 135, 95

6 Push-ups

9 Squats

*1 minute rest between rounds

Anyone who has never made a mistake has never tried anything new.

 Albert Einstein

Stacey and Leslie....on the lazy river?

Eric and Zach

 

WOD

You don’t have to be great to start, but you have to start to be great.
Zig Ziglar

Tricia

"NO rep!" at the Central East CF Regionals.....

 

WOD

 

WOD

A.  Ring Push Ups

30 reps or 5 minutes

2 second pause @ the bottom

Feet level with the bottom of the rings

 

B.  12 min Running Clock

800m run

AMRAP the remaining time

5 strict pull ups

10 goblet squats @53, 35

Let the beauty of what you love be what you do.
Rumi

Gorilla Training

Mike

WOD

 WOD

1000m Row

50 Box Jumps @24, 20

30 Power Cleans @ 155, 105

No one is useless in this world who lightens the burdens of another

Charles Dickens

Matt

Jerry

WOD

A) Back Squat 5-5-5-5-5+

Start @ 65% 1RM and increase

B) AMRAP 10

10 2-Hand KB Snatch @ 53, 35

20 D/U

You don’t stop laughing because you grow old. You grow old because you stop laughing

Michael Pritchard

WOD

WOD

5 Rounds of AMRAP 3

3 Thrusters (95, 65)

6 Boxjumps (24, 20)

9 Kettlebell Swings (53, 35)

Courtesy of CFNE