Monthly Archives: January 2016

monday 1.25.16


1. coaches choice

2. Back Squat

Wendler 5/3/1

% based of 90% of 1rm




3. WORKOUT 14.3

MEN – includes Masters Men up to 54 years old

Complete as many reps as possible in 8 minutes of:

10 reps @ 135/95 lb. deadlifts

15 box jumps, 24-inch

15 reps@ 185/135lb. deadlifts

15 box jumps, 24-inch

20 reps@ 225/155 lb. deadlifts

15 box jumps, 24-inch

25 reps @ 275/185lb. deadlifts

15 box jumps, 24-inch

30 reps @ 315/205lb. deadlifts

15 box jumps, 24-inch

35 reps @ 365/225 lb. deadlifts

15 box jumps, 24-inch

friday 1.22.16


Greg Tobey has been a member of the CFRTE1 family since December 2014, at which time he was just beginning his training for his first marathon. This year he is running the Boston Marathon again, this time as a member of the Gillian Reny Stepping Strong Team (associated with Brigham and Women’s Hospital).

Gillian Reny was critically injured in the Boston Marathon bombings in April 2013. She was treated at BWH and received intensive trauma care and reconstructive surgery that saved her life.

Her fund was established to help future patients with traumatic, athletic, military, and disease-related limb injuries regain their strength and step strong once again.

We are very excited to announce that we will be holding a special Saturday CHARITY Community WOD on January 23rd. There is a suggested donation of $20 in order to participate, with 100% of the proceeds going to the Gillian Reny Stepping Strong Fund. No need to pre-register… just show up!!


WOD is fully scalable and everyone is welcome:
5 Rounds for Time
4 SC&J (185/135)
15 C2B
13 BBH
+800m run buy-out

Any questions about the WOD? See Coach Katie. Any questions about the fund or Greg’s training? Contact him at


1. skill: hang power snatch

2. OTM 8

2 hang power snatch: build

3.  12 amrap

8 db snatch

12 sit ups

25 double unders

thursday 1.21.16


1. coaches choice


LT Robert James Kalsu (April 13, 1945 – July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team’s top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the ’68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Bob Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.

In Memory of Bob Kalsu

OTM 5 burpees

100 thrusters for time (135/95)

(starts with burpees)

cap 25 min