WOD 5 Rounds for time: Row for calories 20/14, 20 Wall balls 20/15, 1 Minute break between rounds. Attention: Remember, no 6:30 p.m. Wod tomorrow and one Wod on Thursday at 11:00 a.m. Everyone have a safe and Happy New Year’s Eve!! Regarding the Challenge “before” measurements, photos, and weigh in times, Julia will be … Read more
WOD 13 Minute AMRAP: 5 Ring rows, 10 Sit-ups with wall ball 20/14, 15 Box step ups with med ball 20/14. Attention: Following up with more information on the Challenge, it will start on Monday, January 5th, 2015 and go until Valentine’s Day, February 14th, 2015. The nutrition will be based on Paleo (to compete … Read more
WOD 4 Rounds for time: 5 Power cleans 155/105, 5 Front squats 155/105, 5 Shoulder to overhead 155/105. Attention: First, we hope everyone enjoyed their Christmas and their good food!! We are sure ready to start clean eating and there will be more to come later this week because the PALEO CHALLENGE will be starting … Read more
WOD For time: 75 Med ball cleans, 50 Toes to bar, 2 Minutes rest, 150 Double-unders, 50 Pull-ups, 1 Minute Rest, 20 Overhead Squats @135/95.
WOD “Open 13.2” 10 Minute AMRAP: 5 Shoulder to overhead 115/75, 10 Dead-lifts 115/75, 15 Box jumps 24/20.
WOD In teams of 2 or 3, complete a 40 minute max distance row. Teams can split the work up however they want. Attention: On Christmas Eve, the schedule for Wods will be at 6 a.m. and 1 p.m. and then on Christmas Day we are closed. Enjoy your family, friends, and the holiday!! Merry Christmas!
WOD “12 Days of Christmas” 1 Handstand push-up, 2 Deadlifts 225/155, 3 Box jumps 30/24, 4 Db snatches 50/35 L/R =1, 5 Push-ups, 6 Knees to elbow, 7 Kettlebell swings 53/35, 8 Mountain climbers L/R=1 9 Slam balls 25/20, 10 Sit-ups, 11 Triple unders, 12 Burpee pullups. Attention: We just wanted to say thank you … Read more
WOD With a continuously running clock, complete 5 Thrusters every minute. 0-5 Minutes 5 reps @ 75/45, 5-10 Minutes 5 reps @ 95/65, 10-15 Minutes 5 reps @ 115/85, Continue adding 20 lbs for as long as possible. (main site) Attention: First, there will be a modified schedule for the week (except for CF Kids … Read more
WOD Alecio’s Birthday Wod!!!! (it’s Sunday) For time: 15-12-9 Power cleans 165/115, Bar facing burpees, Rest 3 minutes, 15-12-9 Calorie row, Pull-ups. Attention: We are going to be giving the presents to the sponsor family this weekend so if you have any late gifts – make sure you get them to us by the end … Read more
WOD Open Wod 12.4 Complete as many rounds and reps as possible in 12 minutes of:150 Wall balls 20/14,90 Double-unders,30 Muscle-ups.