REST DAY         CFE WOD: Choose a sport: Run, Row, Bike, or Swim   3 rounds of: 30 seconds on, 30 seconds rest; 60 seconds on, 60 seconds rest; 90 seconds on, 90 seconds rest   ALL OUT EFFORT!!!!!!     Post total sprint distance to commentsRead More

  “Deck of Cards”   ♥: Slammers (12/8) ♣: Jumping Squats ♠: Shoulder Touches ♦: Power Snatches (75/53) Jokers: 400m run All Face Cards: 5 Burpees All Aces: 10 Burpees   Instructions: For every numbered card that is flipped, add 10 to the number to get the number of reps to be performed. For example,...Read More

Head’s Up: Thursday, May 30th, Open Gym @ 5:30pm is CANCELLED. Sorry for any inconvenience!   “Almost Summer” 20 Sumo Deadlift High-Pull (75/50) 20 Overhead Squats (75/50)** 400m Run   3 rounds for time     Post time to comments   **Form focus on overhead squats**Read More

Gym Closed, Classes Canceled Memorial Day WOD   Meet at 0900 at the volleyball courts at 71st & Riverside to play Hooverball (it’s like volleyball…but with a 8# wall-ball). Followed immediately by a pool party at the Steichen’s house. Bring drinks! Families are invited to both!!! If you plan to only attend the pool party,...Read More

  “Crazy 8’s”   8 Ring Push-ups 16 V-ups 24 Shoulder Touches 32 Squats   4 rounds for time     Post time to commentsRead More

  REST DAY           CFE WOD: Choose a sport, and perform 6-8 rounds of:   Run: 400m, rest 3 minutes Row: 500m, rest 3 minutes Bike: 1200m, rest 3 minutes Swim: 100m, rest 3 minutes   Post sport and total sprint time to commentsRead More

  “Grin & Bear it”   Run 600m 25 Chest-2-Bar Pull-ups 50 Army Rowers 75 Double Unders 1000 meter Row 75 Double Unders 50 Wall-Ball Push-ups 25  GHD Sit-ups Run 600m   For Time     Post time to comments Compare to 05 OCT 12Read More

  “Slamming the Dead” 10 Deadlifts (275/185) 15 Slammers (20/14) 10 Box Jumps (30/24″)   3 rounds for time     Post time to commentsRead More

    “Bear’s Baby Brother”   Complete 5 rounds of 5 cycles of: Power Clean (120/80) Front Squat Push Press Back Squat Push Press   For Time     Post time to comments Compare to 18 NOV 11   NOTE: Resting the bar on the ground is only authorized between rounds, not during cycles. If...Read More

   No Saturday classes due to Spear competition   Option 1: Run or Row 5K   For Time     Option 2: 50 Double Unders 40 Squats 30 Sit-ups 20 Push-ups   3 rounds for time     Post option and time to commentsRead More