"It is not the critic who counts. Not the man who points out how the strong
man stumbled or where the doer of deeds could have done better. The credit
belongs to the man who is actually in the arena, whose face is marred by
dust and sweat and blood; who strives valiantly; who errs and comes short
again and again; who knows the great enthusiasms, the great devotions;
who spends himself in a worthy cause. Who, at the best, knows in the end
the triumph of high achievement, and who at the worst, at least fails while
daring greatly, so that his place shall never be with those timid souls who
know neither victory nor defeat."

- Theodore Roosevelt

%10 discount code: CFOSH

Merry Christmas

We're now on an OFF week. High Performance Programing will resume Monday, December 27th, 2011.

-Rest days will be wednesdays and sundays the programing will follow the following format:

Monday: Strength
Tuesday: Power
Wednesday: Rest
Thursday: Endurance
Friday: Strength
Saturday: Double Day (Usually)
Sunday: Rest

*Note: The first week back is the only week that doesn't follow this format. The rest days of this week will be: Wednesday (active rest) / Saturday / Sunday (active rest)



Mike Arsenault- I dream of long bus rides
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11 comments:

  1. KevinDecember 20, 2010 at 5:44 PM

    Monday:

    5 rounds for time:
    3 muscle-up-handstand push-up
    10 burpee- pull-ups

    12:55

    ReplyDelete
  2. AnonymousDecember 20, 2010 at 7:03 PM

    Tanya

    Monday:

    400 Double Unders
    5400# Deadlift (135# x 10 reps per round)
    75 Thrusters (45#)

    (4 rounds)

    14:30

    ReplyDelete
  3. camDecember 21, 2010 at 7:18 AM

    Box squat: 2 every minute on the minute @ 60%

    100 burppes for time: 6:56

    ReplyDelete
  4. KevinDecember 22, 2010 at 8:58 AM

    Weds:

    "witten"

    22 kb swings 2 pood
    22 box jumps 24"
    400m run
    22 burpees
    22 wallball

    Kev: 37:32 (11' wallball target)
    Connor: 42:20 (11' wallball/ 53# kb)

    ReplyDelete
  5. AnonymousDecember 23, 2010 at 11:59 AM

    Tanya

    Wednesday:

    100 Burpees for time
    -> 8:04

    Thursday:

    21-15-9
    Kettlebell Swings (1.5 pood)
    Box Jumps (24 inches)
    Pull Ups
    -> 8:56

    ReplyDelete
  6. Bombino_16December 23, 2010 at 1:58 PM

    Monday:

    Again Faster WOD#11

    For time:
    200 double unders
    9000lbs in deadlifts
    75 thrusters @45#

    10:46

    ReplyDelete
  7. AnonymousDecember 24, 2010 at 2:05 PM

    Tanya

    Friday:

    AMRAP 20 minutes
    5 Thrusters (65#)
    7 Hang Power Clean (65#)
    10 Sumo Deadlift High Pull (65#)
    -> 10 rounds + 15 reps

    ReplyDelete
  8. AnonymousDecember 25, 2010 at 2:19 PM

    Tanya

    Saturday:

    "Elizabeth"
    21-15-9
    Squat Clean (95#)
    Push Ups
    -> 14:40

    ReplyDelete
  9. AnonymousDecember 26, 2010 at 7:44 AM

    Leea
    21-15-9
    Kettlebells & pullups
    4:19

    ReplyDelete
  10. KevinDecember 26, 2010 at 11:44 AM

    Saturday:

    "Amanda"

    9-7-5 reps for time of:
    Muscle ups (fist above standing reach)
    Snatch 135#/95#

    6:40

    ReplyDelete
  11. Evan BombinoDecember 26, 2010 at 1:42 PM

    Merry Christmas!

    I hope everyone is eating and drinking as much as me !!

    ReplyDelete

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