Rest Day or Overhead Squat form work 5 x 5 @ 85% intensityRead more

“Lola” 30 Double Unders 20 Knees to Elbows 10 Handstand Push-ups 5 rounds for time Post time to comments Compare to 28 OCT 09Read more

Max reps in 12 minutes of: Box Jumps (24/20) Post reps to comments CFE WOD: Choose a sport: Run, Row, Bike, Swim Run: 4 x 800m, rest 5 minutes Row: 4 x 1000m, rest 5 minutes Bike: 4 x 2 mile, rest 5 minutes Swim: 4 x 100m, rest 5 minutes ALL OUT EFFORTS!! Post sprint time to commentsRead more

Celebrating Independence Day! Thank you to all of the men and women who have served. But a special thank you to all those who have sacrificed their lives for our freedoms! “Independence” 2-person Team 4 100m 2-ball carry (20/12) 40 Tire Flips (210/180) 150 Sledge Swings (10/8) 100 Pull-ups 200 Burpees* …then 4 x 500m Row For Time Post time to comments Note: Each event is to be equally shared. Only one team member at a time can be doing the exercise. *The Burpees are done throughout the events. While one team member is executing the station, the other is doing burpees. After the last station, if burpees are not completed, each member will complete their remaining burpees. The team then moves to the row, alternating intervals. Time stops after the last 500m row.Read more

100 Pull-ups For Time or Athletic Skills Work Post time or skills worked to comments CFE WOD: Choose a sport: Run, Row, Bike Run: 6 x 400m, active rest* 2 minutes Row: 6 x 500m, active rest 2 minutes Bike: 6 x 1 mile, active rest 2 minutes *active rest = walking, slow/easy row, coasting Post sprint time to commentsRead more