CrossFit Unforgiven

Wod:
Row 500
Then 3 rounds
20 ring dips
50 double unders
Then
Row 500

Happy Birthday Cortney!

WOD:
50′ sled push
15 oh squat 135/95
15 HSPU
50′ sled push
12 oh squat
12 HSPU
50′ sled push
9 oh squat
9 HSPU
50′ sled push

Show your CF Unforgiven pride!
We now have stickers available for $5.

Team CFU’s first softball game is Sunday, June 3rd on 4:30pm at the Yucaipa Community Park on the corner of Oak Glen Rd and Sunnyside Dr. Come out and cheer for them!

WOD:

“Unbroken”
3 rounds-
20 Double Unders
20 KB Swings 53/35
20 Wall balls 20/14

This wod is to be done unbroken. You may not move on until you get 20 reps in a row. If you put down or stop swinging the kettlebell before you hit 20 you must start the set over. If you drop the wallball, try again. You get the idea.

WOD
Row 500
40 squats
30 sit ups
20 push ups
10 pull ups
Rest 1 minute
10 pull ups
20 push ups
30 sit ups
40 squats
Row 500

WOD:
12 min AMRAP
7 Pull ups
14 Pistols
21 Sit ups

Bree,
You have been a wonderful addition to our CrossFit family and we will miss your fun, spunky personality around the box. The Air Force is lucky to have you!
Brad, Brittany, Drew and Stephanie

WOD:

“Bree”
Run 800m
50 Sit ups
Run 800m
50 Push press 75/55
Run 400m
25 Sit ups
Run 400m
25 Push press
Run 200m
12 Sit ups
Run 200m
12 Push press

Vince,
We feel honored to have had the opportunity to train you these last few months, may the training you received at CrossFit Unforgiven help you in any situation you may encounter. We will miss you!
Brad, Brittany, Stephanie and Drew

WOD:

“Vince”
5 rounds, each for time:
400m run
12 HP clean & jerks 135/95
12 Pull-ups
12 Burpees

Rest 1 minute between rounds