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.
WOD 3 Rounds for total reps: 3 Minute AMRAP, 10 Sumo dead-lift high-pulls, 10 Push press 75/55, 10 Jumps over bar. 2 Minutes active recovery jog. (inside) Attention: Congratulations to Scott Horrocks!!! He hasn’t been around doing Wods the last couple of months as much because he has been going to the Fire Academy to … Read more
WOD 100 Burpee box jumps 24/20 for time. 12 Minute time cap. Attention: We are so happy that almost all of the items are gone off of the tree for the sponsor family. We are hoping to have all presents in to us by the end of the Wods this Saturday, Dec. 20th. Thank you … Read more
WOD 10 -9-8-7-6-5-4-3-2-1 Reps of Hang power cleans 155/105, Between each set complete 12 sit-ups.
WOD 4 Rounds for time: 6 Pistols, 12 Pull-ups, 18 Kettlebell swings 70/53. Attention: We had a fantastic turnout for the Christmas party on Saturday! Thank you to the 50+ that were able to make it out to the event for the great company, food, and bingo prizes – we appreciate all of our members … Read more
WOD Tabata Sets: Row for calories, Double unders, Burpees, Walking lunges, 1 minute break between exercises. Attention: The Christmas Party is almost here! 6:30 p.m. for potluck, 7:30 p.m. for White Elephant Bingo! Be there or be square!!
WOD “Open 12.3” 18 Minute AMRAP: 15 Box jumps 24/20, 12 Push press 115/75, 9 Toes to bar. Attention: So, we are super excited for everyone to come out to the party on Saturday … and remember only 2 steals allowed on the White Bingo Elephant prizes – always fun competition and laughs!! Further, we … Read more