Holiday Hours: 24 DEC will be 0830 & 1200, 25 DEC Closed, 26 DEC will be normal hrs   Pre-WOD: Running group will meet at Turkey Mountain parking lot at 0700 Rowing group will meet at HZ at 0815       Main WOD:  “Y’all come back now, ya hear?!” 10 Chest-2-Bar Pull-ups 30 meters...Read More

Holiday Hours: 24 DEC will be 0830 & 1200, 25 DEC Closed, 26 DEC will be normal hrs     “12 Days of Christmas”   1 Clean & Jerk (125/83) 2 Pistols 3 Burpees 4 Pull-ups 5 Ring Dips 6 Deadlifts (135/95) 7 Toes-2-Bar 8 Hand-Release Push-ups 9 Box Jumps (30/24″) 10 Kettlebell Swings (53/35)...Read More

   Holiday Hours: 24 DEC will be 0830 & 1200, 25 DEC Closed, 26 DEC will be normal hrs     Rest Day     Run Group will meet at Turkey Mountain at 1230.     CFE WOD: Choose a sport, and perform 5-8 rounds: Run: 400m, rest 2 minutes Row: 500m, rest 2 minutes...Read More

  Holiday Hours: 24 DEC will be 0830 & 1200, 25 DEC Closed, 26 DEC will be normal hrs “Big G”   40 Jumping Pull-ups 45 Double Unders 50 Front Squats (75/53) 55 Sit-ups (unanchored) 60 Calories Rowed 55 Push Press (65/45) 50 Burpees 45 Back Extensions 40 Lateral Bar Jumps*   For Time  ...Read More

Holiday Hours: 24 DEC will be 0830 & 1200, 25 DEC Closed, 26 DEC will be normal hrs Main WOD: “Elbows Overhead” 21-15-9 rep rounds of: Knees to Elbows Overhead Squats (95/63)   For Time     Post time to comments Compare to 01 MAR 11       CFE WOD: Choose a sport: Run, Row,...Read More

“Afterburn” Partner WOD Part 1: Complete as many rounds and reps as possible in 12 minutes of: 20 Wall-Ball Shots (20/14) @ 9′ Max rep Kettlebell Swings (2/1.5 pood)*   rest 2 minutes, then…   Part 2: Complete as many rounds and reps as possible in 12 minutes of: 20 Clean & Jerk (95/63) Max...Read More

Pre-WOD: 0700 Running group at Turkey Mountain 0800 Rowing group at Health Zone   Post experience and results to comments     Main WOD:   Males use 95# and Females use 65# for each of the exercises 20 Thrusters 20 Sumo Deadlift High Pull 20 Push Jerks 20 Overhead Squats 20 Front Squats   For...Read More

“Battle Buddy” (Revised) 20 Tire Flips (210/175) 30 meter Shuttle Runs x 6 80 Buddy Push-ups 100 meter Buddy Carry 100 Double Unders 80 Wall-Ball Tosses @ 5m (20/14) 40 Chest-2-Bar Pull-ups 20 Tire Flips   For Time     Post time to comments Compare to 03 JUL 12   Notes: This is a Partner...Read More

Rest Day         CFE WOD: Choose a multiple sport: Run/Row: 1 mile run, 2K row, 1 mile run Run/Bike: 1 mile run, 3 mile bike, 1 mile run Run/Swim: 1 mile run, 400m swim, 1 mile run Swim/Row: 400m swim, 2K row, 400m swim Bike/Row: 3 mile bike, 2K row, 3 mile...Read More

Happy Birthday Coach Becky!   “Becky’s House of Awesomeness” 15 Muscle-ups 30 Box Jumps (37/30″) 60 meters Handstand Walk 60 meters Burpee Broad Jumps 30 Thrusters (65/45) 15 GHD Sit-ups   2 rounds for time     Post time to commentsRead More