March 5th, 2011

8 AM Team CFS Class


Lateral box jump over 20″/16″

Sumo-deadlift high pull 115/80

Skin the cat

This session is specifically for our CF competitive athletes and coaches.

9AM Class

Three rounds for time of:
12 Muscle-ups
75 Squats

Post time to comments.



6 Responses

  1. Map of Magnuson Park, rugby is on Field 5

  2. 15:10
    red band assisted muscle ups.

    Dux6-check. It took me about an hour, but I got em!

  3. 10:31 first WOD
    19:08 second (scaled to 6 muscle-ups per round).

    Two WODs back-to-back was tough, but good experience to have to get muscle-ups when fatigued.

    Thanks for the all the encouragement from the Saturday CFS crew.

    Had a lot of fun watching Shawn hit people and trying to learn the rules of rugby Saturday afternoon.

  4. After watching Shawn, I’m nervous he’s just going to tackle us out of nowhere. It was very fun and super impressive! Anytime you need your embarassing gym around, just let us know!

  5. Thanks everyone that came to the match. It was awesome to have all of you there and the great signs the girls made!! I’m glad you all enjoyed it.

    For who I hadn’t told yet, one of my teammates asked who you all are, they thought you were my family. Speaks well of the awesome people at CFS. It’s gotta be one of the best boxes around.

  6. Shawn is a beast. What more can I say? The rugby world is a world of rugged big strong guys playing a really rough athletic sport and Shawn was one of the roughest and most athletic of them all. Impressive!

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s