Wednesday 8/1/18

WOD For time: 1 Round 800 Meter run, 80 Double-unders, 21 Hang cleans 155/105, 2 Rounds for time 400 Meter run, 40 Double-unders, 15 Hang cleans 155/105, 3 Rounds for time, 200 Meter run, 20 Double-unders, 9 Hang cleans. 21 Minute cap. CFE Wod. Tuesday Night Musings – By Coach Jess. A Spotlight on Intermittent … Read more

Tuesday 7/31/18

WOD 5 Rounds for time: 10 Pull-ups, 10 Burpee box-jump Overs 24/20, 10 Dumbbell front squats 50/35. 16 Minute cap. Attention: Ben will be teaching the Snatch at the Olympic Lifting Class!  

Monday 7/30/18

WOD 10 Minutes to Find a 1 Rep Max Push Press, Then 12 Min EMOM: 0-3 Minutes 4 reps @ 75%, 3-6 Minutes 3 reps @ 80%, 6-9 Minutes 2 reps @ 85%, 9-12 Minutes 1 rep @ 90%. Attention: Thank you so much to everyone who came to the wedding reception, and for all … Read more

Friday 7/27/18

WOD GFF 10 Rounds for time: 30 Double-unders 3 Hang cleans 165/115, 1 Jerk 165/115. 13 Minute Cap. No 5:30 p.m. Today!

Thursday 7/26/18

WOD Teams of 3 AMRAP in 6 Minutes: Ski for calories, 2 Minutes Rest, AMRAP in 6 Minutes: Sang bag carry, 2 Minute Rest, AMRAP in 6 Minutes: Sled push. Attention:  No 5:30 p.m. Wod on Friday and no wods on Saturday! 

Wednesday 7/25/18

WOD For time: 400 Meter Walking Lunges. 15 Minute cap. Attention:  Remember, this Friday, there will be no 5:30 p.m. Wod due to moving equipment for the wedding, and on Saturday there will be no Wods or classes! Sign up is on the board for food – the Wedding reception starts at 6:00 p.m. and … Read more

Tuesady 7/24/18

WOD Teams of 3: AMRAP in 8 Minutes: 400 Meter Run Buy In, Max Clean & Jerks 135/95, Rest 3 Minutes. AMRAP in 8 Minutes: 400 Meter Run Buy In, Max Snatches 115/75, Rest 3 Minutes. AMRAP in 8 Minutes, 400 Meter Run Buy In, Max Thrusters 95/65. Each person on the team must run … Read more

Monday 7/23/18

WOD For time: 1000 Meter Row, 40 Handstand Push-ups, 8 Rope Climbs. 12 Minute Cap. Wear your long pants or socks! Attention: On Tuesday – at this moment, we will have  only one wod at 10 a.m. for the holiday! If there are enough people that want an earlier morning wod (i.e. a 6 a.m. … Read more

Saturday 7/21/18

WOD Hero Wod “Saman Kunan” 8 Rounds for time: 13 Deadlifts 185/125, 17 Wall Balls 20/14, 400 Meter run. 35 Minute Cap! Saman Kunan died July 6th, 2018 trying to save 13 soccer players and their coach who were trapped in a cave in Thailand.  He was a Retired Thai Navy SEAL and Petty Officer … Read more

Friday 7/20/18

WOD GFF For time Buy In: 45/30 Calories on the Bike 3 Minute Time Cap. Rest 2 Minutes 9-15-21 Reps of: Dumbbell Thrusters 35/25, Chest To Bar Pull-ups. 7 Minute Cap. Score is both times added together. Attention: Remember no Powerlifting on Saturday!  We will also be doing a live fantasy football draft on Saturday, … Read more