My Man!!!

http://www.youtube.com/watch?v=fBJgQ1QNI1Q

Dude is the real deal. Gonna be big time. Dillon Salazar.

Funny and cool

Monday Jan 31 - CFFB

What a great way to start the week. Front Squat PR and an enlightening moment from Shane about his bench and FS.

SWOD -
FS - 3,3,3,3,3
Trose - up to 275 (PR)
Shane - up to 275
Judass - up to 225
Close Grip Bench - 5,5,5,5,5
Trose - up to 255
Shane - up to 285 (yep that is more than his FS)
Judass - up to 185

DWOD -
5 rounds for total reps of Max Push ups and 50 m sprint (rest is walk back to start)
Trose - 222 Push ups
Shane - 165 Push ups
Judass - 65 Push ups

Good Day.. Back still a little fooked, but we keep pressing on.

GFY

Country Strong Article... Badass Zach!!

http://oldcountrystrong.wordpress.com/2011/01/16/so-you-think-youre-a-badass-huh/

Sat Morn Jan 29th---CFFB

DWOD - AMRAP 12 min

7 one arm DB Snatches 50#

7 one arm DB Snatches 50#

3 Box Jumps 65% max height.

Trose - 40"box 10 rounds +7+7

Shane - 32" box 12 rounds

CHilton hitting a nasty Squat

Going overhead.

Jan 28th --- CFFB

SWOD:

10x2 banded squats with weight

Trose - 225

Shane - 275

Judass - 175

8x3 banded bench with weight

Trose - 205

Shane - 235

Judass - 135

Max rep ring dips with 20# vest

Trose - 20/21/18

Shane - 24/17/15

Judass - 5/4/2

Thursday Jan 27th- CFFB

SWOD -
PS 8x2
Trose - 135(2), 145(2), 150(4)
Shane - 135, 155,165,175,180,150(3)
Judass - 115, 125(2), 135(5)

Max Rep 1 arm DB row - 115#
Trose - 11/11/11
Shane- 20/17/17
Judass - 8/8/8

DWOD - 5 20's, 5 15's, 5 10's 30 sec rest between
20's:
1,3, 5 sprinted
2,4 prowler push with 2 plates
15's:
1,3,5 prowler push with 3 plates
2,4 sprinted
10's:
1,3,5 sprinted
2,4 prowler push with 3 plates

3x15 reverse hypers

Money Post by TTMJ

http://talktomejohnnie.com/diet/what-are-you-training-for

This shit is awesome

Tuesday Jan 25th - CFFB

Ok...so today we just proved how damn stupid we really are. No Doubt!!!

SWOD -

DL 3RM

Trose 420 (painful)

Shane 420 (531 money shot for 9) Damn!!

Judass 280 (531 money shot for 9) Nice Brotha

DWOD -

Death by Power Clean...1st minute 1 PC, 2nd minute 2 PC, 3rd minute 3 PC......etc. 65%

Trose - 9 +7 rounds 175#

Shane - 9 Rounds 175#

Judass - 10 Rounds 135#

Good Shit

GFY mafookas

Monday Jan 24 - CFFB

Oh Damn!!! Why do we put our heads together to come up with shit that just fooks us.

SWOD

Squat 5RM

Trose - 365

Shane - 405

Judass - 315

Press 5Rm

Trose - 165

Shane - 180

Judass - 135

DWOD - 40 yd sprint, 15 burpees, 40 yard sprint, 15 50# DB BOR (6 rounds)...We added a 2 plate prowler for the sprint...Genius

GFY mofos

Boom...Back at it!!!

Good Shit today from the crew. Made up a good one based off of Freddy's WOD the other day. Damn!!

6 Rounds for time:

10 Power Snatch

40 Yd Prowler Push (180#)

Trose 95# PS

Shanep 115# PS

Damn that one was tough.

Feeling like kicking some ass lately.. Could see some more nastiness in the near future.