Wednesday 11/1/17

WOD Find 10 Rep Max Back Squat, Find 10 Rep Max Deadlift. Athletes will have 12 minutes to find each 10 rep max. Attention:  We will be doing a “Bring a Friend” Wod next Thursday! Also, if you want to do the Thanksgiving Row get your name on the Board! Look at the CF Helo … Read more

Tuesday 10/31/17

WOD For time: 400 Meter run, 30 Wall balls 20/14, 30 Box jumps 24/20, 400 Meter run, 21 Kettlebell swings 53/35, 12 Pull-ups, 400 Meter run, 21 Kettlebell swings 53/35, 12 Pull-ups, 400 Meter run, 30 Wall balls 20/14, 30 Box jumps 24/20. Attention:  Happy Halloween!! No 6:30 p.m. Wod and no Olympic Lifting Class … Read more

Monday 10/30/17

WOD For time: 15-12-9, Calories on the Bike, Clean & Jerk 95/65, Into 15-12-9, Calories on the Rower, Power snatch 95/65. Attention:  On Halloween there will be no 6:30 pm Wod and no 7:30 p.m. Olympic Lifting Class! For those of you that carved a pumpkin – send Alecio a picture of it in the … Read more

Saturday 10/28/17

WOD AMRAP in 30 Minutes: 400 Meter run, 3 Rounds of Cindy, 500 Meter row. Cindy: 5 pull-ups, 10 Push-ups, 15 Air squats. Attention: Halloween wod and pumpkin carving – come and bring a pumpkin! There will be prizes! Preston will be coaching the bench press at 8:00 a.m. 

Friday 10/27/17

WOD 4 Rounds for time: 21 Deadlifts 135/95, 15 Box jump overs 24/20, 9 Push jerks 135/95. Attention: Halloween Costume Wod and Pumpkin Carving on Saturday! Come have some fun:) 

Thursday 10/26/17

WOD 20 Minutes Teams of 2: Partner 1 rows for max calories, Partner 2 holds two kettlebells farmer carry style. Partners can switch when they want. Attention: Costume Wod Saturday and then pumpkin carving to follow – bring your own pumpkin and your best carving tools – the winner will get a new hoodie! 

Wednesday 10/25/17

WOD 3 Rounds for time: 200 Meter run, 10 Burpee box jump overs 24/20, 10 Squat cleans 135/95, 50/30 Cals on the bike – 1 time.

Tuesday 10/24/17

WOD AMRAP in 4 Minutes: 75 Double -unders, 25 Wallballs 30/20, 25 Chest to bar pull-ups. -4 Minute Rest- AMRAP in 4 Minutes: 50 Double-unders, 20 Wallballs 30/20, 20 Toes to bar. -4 Minutes Rest- AMRAP in 4 Minutes: 25 Double-unders 30/20, 15 Wallballs, 15 Pull-ups. Attention: This Saturday is our Halloween Costume Wod! And … Read more

Monday 10/23/17

WOD “Isabel” For time: 30 Snatches 135/95. 8 Minute time cap. Click HERE for past results. Attention: This  Saturday will be our Halloween Costume Wod followed by pumpkin carving with prizes!! Bring a pumpkin and/or your best carving tools and we will have some fun:) 

Saturday 10/21/17

WOD 4 Rounds for time: 400 Meter run, 20 Chest to bar pull-ups. Attention:  Preston will be teaching the deadlift tomorrow at the 8:00 a.m. power lifting class!