Rest Day         CFE WOD: Choose a sport: Run: 2 x 1 mile, rest 5 min Row: 2 x 2000m, rest 5 min Bike: 2 x 3 miles, rest 5 min Swim: 2 x 400m/yd, rest 5 min   Post sport and sprint times to commentsRead More

“Modified is Rx” 30 Sit-ups 25 Knee Push-ups 20 Box Jumps* 15 Burpees 100 Jumprope Singles 200m Run   3 rounds for time     Post time and box height to comments *No height is specified. You choose the height that challenges you.Read More

Main WOD: Pick any skill or lift   Post choice and result to comments     Gymnastics WOD: 5 rounds for time: 7 Pistols with Roll 14 Ring Push-ups   Post time and experience to comments     CFE WOD: Choose a sport: Run: 6 x 400m, rest 2 min Row: 6 x 500m, rest...Read More

Warrior Dash 2012 “Shangri-La” Row 500m, 1000, 500 20 Knees-2-Elbows 30 1-arm Kettlebell Snatch (55/35) (15 each arm) 100 Jumprope Singles   3 rounds for time     Post time to comments Note: Row 500m at beginning of round 1, 1000m round 2, and 500m round 3Read More

Reminder: No class Saturday morning. Go Run!! 🙂 WOD: 5K trail run   Post time to commentsRead More

Warrior Dash is Saturday, so no class Saturday morning. A WOD will be posted that can be done on your own. “Nancy” Run 400m 15 OverheadSquats (95/65)   5 rounds for time     Post time to comments Compare to 02 SEP 11Read More

Rest Day       CFE WOD: Choose a sport: Run, Row, Bike, or Swim   10 x 40 sec on, 20 sec off   Post sport and total distance covered to commentsRead More

“Van” Run 400m 30 Kettlebell Swings (55/35) 30 Wall-Ball Shots (20/14) 30 Chest-2-Bar Pull-ups Run 800m 30 Burpees 30 Thrusters (65/45) 30 Knees-2-Elbows Run 400m   For Time     Post time to commentsRead More

Reminder: No classes Tuesday or Thursday evenings. “Grace” 30 Clean and Jerks (135/95)   For Time     Post time to comments Compare to 10 APR 12 Read More

Remembering those who serve on this Memorial Day Rest Day Gym ClosedRead More