WOD “GFF” For time: 10 Wall balls 20/14, 15 Burpee box jump overs 20/14, 20 Wall balls, 15 Burpee box jump overs, 30 Wall balls, 15 Burpee box jump overs, 40 Wall balls, 15 Burpee box jump overs, 50 Wall balls, 15 Burpee box jump overs. 20 minute time cap. Attention: We just got our … Read more
WOD 20 Minutes for Quality: 20 Weighted sit-ups 50/35, 4 Turkish get-ups 45/35 bar, 20 Calorie row. Mobility wod Monday on Wednesday! Wanted to save this one until after we chatted about pose running and the drills. Click HERE to watch Tirunesh Dibaba in slow motion run perfectly.
WOD “Yasso 800 Progressions” 4 Rounds of: 800 Meter run, 400 Meter recovery run. Dress warm and bring your running kicks! Attention: Ben will be coaching the Clean and Jerk at the 7:30 p.m. class!
WOD 3 Rounds for reps: One minute of front squats 115/75, One minute rest, One minute of chest to bar pull-ups, One minute rest, One minute of power snatches 115/75, One minute rest. Attention: First, our CF Helo team finished 75th in our Region for the CF Open (well above our top 100 goal!) which we … Read more
