“Terrible 30’s” 30 Calories Rowed 30 Box Jumps (20″) 30 Sit-ups 30 Handstand Push-ups 30 Chest-2-Bar Pull-ups 30 Sit-ups 30 Walking Lunges w/ plate overhead (45/25) 30 Ring Dips 30 Calories Rowed 30 Burpees For Time Post time to comments NOTE: We will be starting in heats. First heat will start 15 minutes after class...Read More

“Rooster” 10 Burpees 20 Double Unders 10 rounds for time Post time to comments Compare to 03 SEP 11Read More

For Time Run 400m 25 Sit-ups 25 Squats 5 rounds Post time to commentsRead More

“Blackjack” 20 Push-ups (PU), 1 Sit-up (SU) 19 PU, 2 SU 18 PU, 3 SU 17 PU, 4 SU 16 PU, 5 SU …and so on until 1 PU, 20 SU For time Post time to comments CFE WOD: Choose a Sport: Run, Row, Bike, Swim Run: 3 x (100m, rest, 200m, rest, 400m, rest)...Read More

Pray for our troops in harm’s way. Enjoying our freedom on this Veteran’s Day “Wittman” 15 Kettlebell Swings (1.5/1 pood)15 Power Cleans (95/65)15 Box Jumps (24/20″) 7 rounds for time Post time to comments Compare to 11 FEB 11Read More

Rest Day Skill Work: 100 Pull-ups For Time Post time to comments Compare to 28 JUL 11Read More

“Kelly” Run 400m 30 Box Jumps (24/20″) 30 Wall-Ball Shots (20/12) 5 rounds for time Post time to comments Compare to 09 MAY 11Read More

100 Overhead Squats (95/65) For Time Post time to comments CFE WOD: Choose a sport: Run, Row, Bike, or Swim 10 x 60 sec on, 2 min rest Post total sprint time to commentsRead More

“Baseline” 500m Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups For Time Post time to comments Compare to 21 MAY 11Read More

For Time Row 500m 10 Burpees Run 440m 15 Burpees Row 250m 20 Burpees Run 125m 25 Burpees 2 rounds Post time to comments Note: 440m on HZ track is 3 laps 125m on HZ track is 1 lap REMINDER: No Class Saturday morning.Read More