Monday – 093013

CF Squamish Fall Challenge results
A job well done to all our competing athletes on Sunday! Braving the cold wet weather, and battling a field of very experienced competitors that included some that went to the Games, our teams delivered some inspiring performances and most importantly had lots of fun! Vik and Nghia finished 11/15, Trim and Bieber 13/15, and our beloved “Crackheads” Haley and Grace finished 14th of 19 teams. It’s safe to say also that these guys have all fallen in love with the prowler pushes! 😉 LOTS OF PICTURES TO COME
*A big shout out to our supportive family who made the trip out to cheer them on : Benz, R-Unit, Phantom, Bake-Dogg, Wowsie, Insaney, and Bons! Thanks guys and we love you all!

(Team Overdrive at the Squamish Fall Challenge!)

Mobility : Hips, Hamstrings, Triceps
Skills Practice : Knees-to-Elbows
SWOD : Thruster(off rack)
In 10 min, build to a heavy single
CWOD : For time
21-18-15-12-9-6-3 rep rounds of:
Walking lunge steps
95/65 pound Barbell thruster
Pull-ups
Knees to elbows
*NO dropping of the bars, must control and place back down after a set is completed

BC Tech : Single KB Thruster
BC : For time
21-18-15-12-9-6-3 rep rounds of:
Walking lunge steps
Wall Balls(20/14)
Pull-ups
Knees to elbows(mod = sit-ups)