“Karen” 150 Wall-Ball Shots (20/12) @10ft For Time Post time to comments Compare to 29 OCT 10Read More

Safety First! 🙂 “Rooster” 10 Burpees20 Double Unders 10 rounds for time Post time to comments Compare to 07 AUG 10 CFE WOD: Choose a sport:Run, Row, Bike, Swim Run: 60 MinRow: 30 minBike: 60 minSwim: 30 min Cover as much distance as possible Post distance to commentsRead More

For Time Run 200m 25 Snatches (75/45) 25 Kettlebell Swings (1.5/1 pood) 25 Overhead Squats (75/45) 25 Box Jumps (20/16) 25 Sumo Deadlift High-Pulls (75/45) 25 Wall-Ball Shots @ 10ft (20/12) 25 Thrusters (75/45) Run 200m Post time to comments Compare to 17 MAR 10Read More

Rest DayRead More

For Score 2 minutes at each station for max reps Kettlebell Swings (1.5/1 pood) Rest 1 minute Pull-ups Rest 1 minute Sit-ups Rest 1 minute Push-ups* Rest 1 minute 2 rounds Post score to comments *Note: If you are doing the Burpee Challenge, do burpees instead of push-ups. Or, if you just want to do...Read More

Front Squat – 5 rep max Back Squat – 3 rep max Post max load of each lift to comments CFE WOD (3+ hrs before or after main WOD): Choose a sport: Run, Row, Bike, Swim 10 x 30 sec on, 30 sec off For max distance Post total distance to commentsRead More

For Score* Row 500m (for calories) Rest 4 minutes Max rep Handstand Push-ups Rest 4 minutes Max rep Speed Skips in 3 minutes Rest 4 minutes Max rep Burpees in 5 minutes *Total all reps and calories for score Post score to comments Compare to 13 OCT 10Read More

Happy New Year!! Gym closed. Have a safe new year. Praying that you will allow God to bless you this year.Read More

“Resolution” 500m Row 10 Deadlifts (245/165) 20 Overhead Squats (65/45) 20 Kettlebell Swings (1.5/1 pood) 10 Handstand Push-ups 5 rounds for time Post time to comments Reminders: Only 2 classes on Friday, 0730 and 0830. Gym will be closed on Saturday, 01 January.Read More

Rest DayRead More