“Lola” 30 Double Unders 20 Knees to Elbows 10 Handstand Push-ups 5 rounds for time Post time to comments Compare to 28 OCT 09Read More

Max reps in 12 minutes of: Box Jumps (24/20) Post reps to comments CFE WOD: Choose a sport: Run, Row, Bike, Swim Run: 4 x 800m, rest 5 minutes Row: 4 x 1000m, rest 5 minutes Bike: 4 x 2 mile, rest 5 minutes Swim: 4 x 100m, rest 5 minutes ALL OUT EFFORTS!! Post...Read More

Celebrating Independence Day! Thank you to all of the men and women who have served. But a special thank you to all those who have sacrificed their lives for our freedoms! “Independence” 2-person Team 4 100m 2-ball carry (20/12) 40 Tire Flips (210/180) 150 Sledge Swings (10/8) 100 Pull-ups 200 Burpees* …then 4 x 500m...Read More

100 Pull-ups For Time or Athletic Skills Work Post time or skills worked to comments CFE WOD: Choose a sport: Run, Row, Bike Run: 6 x 400m, active rest* 2 minutes Row: 6 x 500m, active rest 2 minutes Bike: 6 x 1 mile, active rest 2 minutes *active rest = walking, slow/easy row, coasting...Read More

“Helen” 400m Run 21 Kettlebell Swings (1.5/1 pood) 12 Pull-ups 3 rounds for time Post time to comments Compare to 30 APR 10Read More

Rest DayRead More

We will miss you Patty! We pray that our paths, in this life, will cross again. 3-2-1 Go! For Time 25 Push-ups15 Snatches (75/50)15 Kettelbell Swings (2/1.25 pood)25 Sit-upsRun 400m 4 rounds Post time to commentsRead More

Front Squats3 rep max Post max load to comments CFE WOD (3+ hours after main WOD): Choose a sport:Run, Row, Bike, Swim Run: 2 milesRow: 3KBike: 5 milesSwim: 800m Do distance with a 20:10 format. 20 seconds of work, 10 seconds of rest until distance is complete. 10 seconds of rest is “stop rest”, no...Read More

For Time Run 400m 15 Pull-ups 12 Deadlifts (185/115) 9 Handstand Push-ups 3 rounds Post time to commentsRead More

300 Double Unders For Time Post time to commentsRead More