Wednesday- CFHQ WOD…………It’s all indoors today!

It's great to have Aiello back in the gym! 

Good job to everyone at CFNF yesterday. Nice work!

For time:
225 pound Back squat, 20 reps (155 for women)
40 Toes to bar
60 Kettlebell swings, 2 pood (1.5 pood for women)

Josh Everett 4:18, Rob Orlando 5:18, Chris Spealler 5:33, James Hobart5:45, Eric Magee 5:47, Jason Leydon 5:52, Lauren Plumey 6:32 (135lb squat, 1.5 pood KB), Elyse Umeda 7:00 (155lb squat, 1.5 pood KB). Post time to comments.

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  1. Hey…Doc learned to low bar back squat yea!
    Enjoyed meeting Brandon and Eric this am and Hugh and a few members of the tribe are back!

  2. PS. I am weightlifting at 4pm with Bostic and Andy and G-dog for those of you who want to LIFT.BUT this is not instructional and you need to be able to work on your own.

  3. Are you sure G-Dog is ok being in the gym then?

  4. No, I told him 4pm and he looked at me like I had 4 heads!

  5. This WOD is quick and dirty. Whoever can do the KB swings most unbroken will take the title. 8:22 RX

  6. I am. I will show up early to set up the “short” rack for you!

  7. What’s a pood?

  8. CFNA Fundraiser this Fridaaaayyyy!!
    Really REALLY want y’all to be there!!

  9. Unit of mass equal to 40 funt (Russian pound). It is about 16.38 kg or 36.11 lbs. Standard weight for a kettlebell (1, 1.5, 2 pood etc.)

  10. dude, I just wet myself reading that…really funny.

  11. I think all 3 Shuberts (dre, blake and me) will be there!! Everyone from CFNF should def go!
    Thanks for helping me with my kettlebells today Pebbles…I couldn’t do as much weight just last week because my form was terrible! I was giving Stacy the evil eyes because she kept saying I could go heavier…she’ll be happy to know she was right 🙂

  12. Stringer says

    don’t worry stacy yells at me all the time

  13. My time was 15:49 rx…my goal was 15 so not too bad..and a PR for the back squats…155 was my max rep….the kettleball swings were nasty but happy to get the RX after five days off….happy to be back

  14. 11:13 (85sq, 25kb) + half ass toe to bar. Great workout though! Glad to be inside after almost dying the last two days!
    WTG on the RX Hagler and thanks to Pebbles and G-Dog for the excellent low bar back squat demonstration!

  15. Stringer says

    6:42 RX…No way I could have finished if JT hadn’t been pushing me…I hope there are no squats tomorrow!

  16. You guys did great! Thanks for being so patient while we filtered through this 4 person at a time WOD! I am proud of you all!!!! way to squat today!
    Nice time Stringer.
    Fun to watch G-dog squat 305 for reps today. Whew!

  17. It was my pleasure to host the 8:30 AM “Shubert” class!

  18. Hagler…I’m so impressed with your back squats. Way to go. 155 is no joke.

  19. Campbell says

    10:27 Rx. Good WOD to get back into things