Complete as many rounds as possible in 20 minutes of: 5 Handstand Push-ups 7 Snatches (135/95) Run 200m   Post total rounds and extra reps to commentsRead More

There will be a “Open Gym” scheduled for 0830-0930 Tuesday morning. All members are welcome to come work on skills. Main WOD: “Cardio Monster” For Time: Row 500m Run 400m 100 Double Unders Row 250m Run 200m 100 Double Unders Run 400m Row 500m     Post time to comments Compare to 10 MAR 12...Read More

For Time Run 600m   10 rounds of: 10 Pull-ups 10 Push-ups 10 Sit-ups   Run 600m     Post time to commentsRead More

Reminder: No class Saturday. WOD’s can be performed in the HZ. Main WOD: Complete as many rounds as possible in 15 min of: Row 50 calories 25 Push-ups   Post total round and extra rep to comments       CFE WOD: Choose a sport: Run: 8 x 400m, rest 3 min Row: 8 x 500m, rest...Read More

“Are you there God? It’s me Nathan…” by Erin McMahon The winner of the first caption contest. “Erin’s Rx” 50m of Walking Lunges 40 Squats 30 Sit-ups   4 rounds for time     Post time to commentsRead More

Rest Day         CFE WOD: Coose a sport: Run: 2 x 1 mile, rest 7 minutes Row: 2 x 2000m, rest 7 minutes Bike: 2 x 3 miles, rest 7 minutes Swim: 2 x 400m, rest 7 minutes   Post total sprint time to commentsRead More

For Time: 3 rounds of: 21 Box Jumps (24/20″) 21 Knees-2-Elbows …then 3 rounds of: Sprint 400m Rest 2 minutes* …then 10 Muscle-ups     Post time to comments *Do not do the last 2 min rest. Run 3 times, and rest after 2 of themRead More

Main WOD: 10-9-8-7-6-5-4-3-2-1 rep rounds of: Burpees Sit-ups (unanchored)   For Time Post time to comments       Gymnastics WOD: 20 Front leg swings, right 20 Front leg swings, left 20 Side leg swings, right 20 Side leg swings, left 20 Back leg swings, right 20 Back leg swings, left …then finish with: Pike stretch,...Read More

“Pards” This is a partner WOD 20 Deadlifts (455/315) 30 Pull-ups, AMRAP Kettlebell Swings (55/35) 400m Run, 40 Burpees 50 Wall-Ball Throws @ 7m (20/14) 400m Run, 40 Burpees 30 Pull-ups, AMRAP Kettlebell Swings (55/35) 20 Deadlifts (455/315)   For Time     Post team time to comments Notes: Deadlifts are done together as a...Read More

Wishing all Mom’s a Happy Mother’s Day on Sunday. “The ‘Becky vs. the Ape’ Challenge” Part 1   10 Box Jumps (24/20″) 10m Handstand Walking 10 Army Rowers  400m Run   4 rounds for time     Post time to comments       CFE WOD: Choose a sport: Run, Row, Bike, or Swim   10 x...Read More