On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan. In the wake of the unimaginable tragedy, a mission was born. Following the downing of Extortion 17, a fundraising WOD—hosted at more than 430 gyms around the country with mo

WOD for 9/6/19 4 RDS 1 MIN WALL BALLS 1 MIN SDLHP 75/55 1 MIN BOX JUMPS 20 1 MIN PUSH PRESS 75/55 1 MIN KB SWINGS 1 MIN REST Score = total reps completed

WOD for 9/5/19 Workout 19.2  Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 lb. 25 toes-to-bars 50 double-unders 13 squat cleans, 185 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 225 lb. If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 9 squa

As some of you may or may not know, some ladies from our gym are competing in Femme Royal 9/28 in Napa. In order to help these ladies practice for their all women’s comp, I am inviting ladies of cfs to partner up and show up for a mock comp Sunday 9/15 at 10am. This is a great opportunity, especially for those who have never done a competition. You’ll get to do the workouts without the stress of people watching, fees, waking up at 0600! WOD for 9/4/2019 15min to establish 3RM

WOD for 9/3/19 20 MIN TO REVIEW CLEAN&JERK AND BUILD TO A 2RM 12 MIN TIME CAP 100 CLEAN & JERKS 115/75 6 SQUATS EMOM

Reminder 9am and 10am only. WOD for 9/2/19 3 ROUNDS 5 TOE 2 BAR (scale: knee ups, kick post, like sit ups) 10 HAND RELEASE PUSH UPS 15 DOUBLE UNDERS (30 singles) THEN 3 ROUNDS 2 MUSCLE UPS (scale: 2 bar muscle ups, or  4 pull ups & 4 box dips)  4 HANDSTAND PUSH UPS (scale: stack abmats or DB presses) 8 KETTLE BELL SWING 70/53 (scale: light weight and/or eye level)