Tough Mudder Practice: 5-7 mile Trailrun at Turkey Mountain Meet at 0645. Run starts at 0700. Main WOD: Run 600m 15 Power cleans (75/50) 21 Kettlebell Swings (55/35) 3 rounds for time Post time to commentsRead More
Perform each station for 1 minute, then rotate to next station. There is a 15 second rest between stations to allow rotation time. Rest 1 minute between rounds: Box Overs (24/20″) Handstand Push-ups Wall-2-Walls Sit-up Slammers (20/14) Row (calories) 4 rounds for score Post score to commentsRead More
Rest Day CFE WOD: Choose a sport: Run: 4 x 1200m, rest 3 min Row: 4 x 1500, rest 3 min Bike: 4 x 2 miles, rest 3 min Swim: 4 x 300m/yd, rest 3 min Post sport and sprint time to commentsRead More
“Running Burpees” Run 200m 40 Burpees Run 400m 30 Burpees Run 600m 20 Burpees Run 800m 10 Burpees For Time Post time to comments Compare to 20 FEB 12 Read More
Our prayers go out to those who lost family and friends in the 9/11 attacks and in the resulting war. We also continue to pray for Soldiers in harm’s way. Please take a moment of silence today to remember the fallen. May God continue to bless the U.S.A! Main WOD: Snatch (Squat) 3-rep max...Read More
“Biz” 25 Pull-ups 50 Double Unders 75 Sit-ups 100 Walking Lunges 75 Sit-ups 50 Burpees 25 Pull-ups For Time Post time to comments Compare to 03 FEB 12Read More
Reminder: There is no 0900 class on Saturday. Coach Jimmy will be in the building, but not coaching. He will be instructing Army combatives with military personnel. You are welcome to come do the WOD at 0900, but it will be an “Open Gym” format. Main WOD: “Blackjack” Variation 20 Sit-ups / 1 Double Under...Read More
“Mama Steichen” 30 Overhead Walking Lunges w/ Wall-Ball (20/14) 20 Sit-up Slammers (20/14) 10 Thrusters (95/65) 20 Wall-Ball Push-ups 300 meter Row 4 rounds for time Post time to commentsRead More
Rest Day CFE WOD: Choose a sport: Run: 3 x 1 mile, rest half interval time Row: 3 x 2000m, rest half interval time Bike: 3 x 3 miles, rest half interval time Swim: 3 x 400m/yd, rest half interval time Post sport and total interval time to commentsRead More
