Monthly Archives: July 2015

Benchmark Gen Con Friday!

“Tabata This EXTREME!”

Tabata Row
No Rest 1 minute
Tabata Squat
No Rest 1 minute
Tabata Pull-up
No Rest 1 minute
Tabata Push-up
No Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Challenge starts in 2 days!

We’ll be working on the Bear Complex today. Please arrive ready to work at 10:00!

Without dropping the bar:
power clean
front squat
push press
back squat
btn push press

Technique, then sets of 2+ unbroken working up in weight.

Updates/Events/Core Blowed Up

#jumprope #nopainnogain #doubleunders #crossfit #workout #fit #fitness

A photo posted by Jared Paul Cantrell (@crossfit_infiltrate) on

Great work guys, I see you guys making some great gains and working hard. It’s a real pleasure to see.

We have the BOD POD coming August 4th. Check out and even “share” the Facebook page. There’s more details there, and you can sign up online through MINDBODY.

I’ve updated the classes to include 5:30 classes on Tuesday and Wednesday (days we don’t have Oly and Strength). We will add Oly and Strength Class at 5pm on Mondays and Thursdays. I have also updated the appropriate number of slots in each class so please do your best to sign up for class; thanks for your cooperation.

Gen Con.


5×8 KB push press. 8R/8L with one KB


3 Rounds:

30 Sit Ups (you can use slam ball for anchor)
30 Med Ball Squat Clean 30/20
30 Russian twists 30/20 (each tap = 1 rep; back and forth = 2)


5×8 Back Squat (65/70/75/80/85%)


2 Rounds: Each station is 1 min AMRAP followed by :30 rest:

  • Med ball over shoulder 150/80
  • TTB or sit up
  • Handstand Push Ups
  • Double KB racked box step ups 53/35 at 20″
  • Jumpin Jacks (active rest; do not count reps)


Yesterday we presented Phil and Thom with their plaque! They shall from this day forward be immortalized for their efforts in the Cash Money Row Challenge. Oh, and good work Betsy and Becca too!

Also this weekend, we had Phil and Gregg tie Rudy and Jacob in a competition up in Frankfort. We will need to have a hot dog eating contest to determine the winner.


20 Min EMOM Snatch (squat snatch is preferred, but power snatch is an option if we’re still working on getting the right position due to limited mobility)

12 min EMOM:

12 Swings 70/53 and 3 push ups (each round add a push up until you fail, then start back at 3 push ups.

Oly and Strength:

Snatch from top of knee – technique or heavy 3; Front Squat 5 x 2 @ 80%


1,000,000 meters rowed in two weeks by Phil and Thom! #rowing #crossfit #workout #fit #fitness

A video posted by Jared Paul Cantrell (@crossfit_infiltrate) on

Sunday we will have Games’ Watching all day long. Finals will start when they start; please check because I don’t know when it will be! If you like, please bring a snack or drink. Everything will culminate at the finals when we will award Phil and Thom the award they have been waiting for. They rowed 1,000,000,000 (b not m) in just 4 short weeks. I do not want this feat to be forgotten in any short time.

Also, we have several people competing today (Saturday) in the Hot Dog capital of the world. Pretty awesome.

Oly and Strength will be: Push Jerk – technique or heavy 3; Clean Pulls – technique or heavy 2

Class will be a surprise!