WOD AMRAP in 14 Minutes: 75 Wall balls 20/14, 60 Calorie row, 45 Dumbbell Snatches 50/35, 30 Chest to bar pull-ups. CFNE Wod. Attention:  First, the Challenge Results are in! As a box, you lost 331.75 inches (9.50 inches per person) and 299.1 pounds (8.50 pounds per person) which is awesome! It was extremely difficult … Read more

WOD Teams of 2: AMRAP in 8 Minutes: 75 Foot box push, 10 Push press, 75 Foot box push. 2 Minutes rest. AMRAP in 8 Minutes: 15/10 Calorie bike, 150 foot sandbag carry. One partner works the other rests!! SIGN UP FOR CLASS!!! Attention: First, Challenge participants – remember to turn in your logs by … Read more

WOD AMRAP in 3 minutes:21 Deadlifts (155/105#)21 Box jumps 24/20,Max Cal Row in time remainingRest 3:00AMRAP in 3 minutes:18 Deadlifts (185/135#)18 Box jumps 24/20,Max Cal Row in time remainingRest 3:00AMRAP in 3 minutes:15 Deadlifts (225/155#)15 Box jumps 24/20,Max Cal Row in time remainingRest 3:00AMRAP in 3 minutes:12 Deadlifts (275/185#) 12 Box jumps 24/20,Max Cal Row in … Read more

Hero WOD “JT” 21-15-9, Handstand push-ups, Ring dips, Push-ups. Petty Officer 1St Class Jeff Taylor Died In An Attempt To Rescue A 4 Man Seal Reconnaissance Team That Was Under Attack From Roughly 150 Enemy Fighters. Jeff Was Among The 16 Sailors And Soldiers Who Lost Their Lives When The Mh-47 Chinook Helicopter They Were … Read more

WOD 3 Rounds for time: 12 Dumbbell squat cleans 50/35, 15 Chest to bar pull-ups, 200 Meter run. Attention:  Alecio will be giving a Macro talk for anyone who is interested on Thursday at 6:30 p.m. (no 6:30 p.m. Wod).  Also, last day of the Challenge is Friday! Whohoo – get your measurements done on … Read more

WOD  AMRAP in 10 Minutes: 30 Double-unders, 15 Power snatches 75/55. Attention:  Ben is going to work more of his magic with the bar muscle-up at the 7:30 p.m. class for anyone who wants to give it a whirl.  

WOD EMOM for 30 Minutes: 1. 2 Rope climbs, 2. 15/12 Calorie bike, 3. 15 GHD sit-ups, 4. 15/12 Calorie row, 5. 18 Wall balls 20/14. Jake asked to do something long for his B-day. Then he mumbled something about rope climbs. Mobility wod Monday! How much does being dehydrated really affect you? Click HERE … Read more

WOD “GI JANE” 100 Burpee pull-ups for time! Kristin’s (KP) birthday wod! She better show up… Attention: 1 week until the Challenge ends – hang in there! As we posted before, the last day of the logs will be Friday, February 10th to be turned in on Saturday by 12 p.m.! Alecio will be doing … Read more

WOD GFF Teams of 3: AMRAP in 7 Minutes: 50 Bench press 135/95, 50 Bench press 155/105, AMRAP Bench press 185/135, 3 Minutes rest. AMRAP in 7 Minutes: 50 Front squats 135/95, 50 Front squats 155/105, AMRAP Front squats 185/135, 3 Minutes rest. AMRAP in 7 Minutes: 50 Deadlifts 185/135, 50 Deadlifts 225/155, AMRAP Deadlifts … Read more

WOD 18 Minute AMRAP: Teams: 4 Box jumps, 3 Twenty five foot sprints, 4 Kettlebell swings, 4 Burpees, 1 Twenty five foot sprint. Relay style. Today is bring a friend day! Attention:  Remember if you are bringing a friend, have them come a little early to have them sign waivers. Don’t be late and don’t … Read more