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

21-15-9 rep rounds of:   Calories Rowed Front Squats (95/63) Push-ups*   For Time     Post time to comments *Push-ups are hand-release push-ups. Start in plank, lower to ground, pick hands up, replace and push back up to plank.Read More

  Part 1: Rowing “Helen” Row 500m 21 Kettlebell Swings (1.5/1 pood) 12 Pull-ups   3 rounds   …Rest 2 minutes   Part 2: 5 Handstand Push-ups 10 Ground-2-Overhead (75/50) 50 Double Unders   3 rounds   For Time     Post total time to comments Compare to 09 JAN 12   Note: Complete both...Read More

Pre-WOD: Running group meeting at Turkey Mountain at 0700. Will be running 5 miles, at a group pace. Rowing group meeting at the Health Zone at 0800.   Main WOD: “Rock Shots” 10 Strict Pull-ups 15 Hollow Rocks 20 Wall Ball Shots (20/14) @ (10/9′) 250m Row   3 rounds     Post time to...Read More