WOD (9 Am) In teams of 2 to 4 complete the following, 75 Foot sled push 120/100, 4 Cleans 155/105, 15 Jumping pull-ups, 75 Foot sled push. (10 Am) HAM PLAN.

WOD  For time: 3 Rounds As Fast As Possible (AFAP), 20 Burpees, 20 Thrusters 75/55, 3 Minute rest, 3 Rounds AFAP, 15 Burpees, 15 Thrusters, 3 Minute rest, 3 Rounds AFAP 10 Burpees, 10 Thrusters. 20 minute cap. The Thruster weight should be light to permit unbroken sets.

WOD 50 Double-unders, 50 Sit-ups, 400 meter run, 40 Double-unders, 40 Sit-ups, 400 Meter run, 30 Double-unders, 30 Sit-ups, 400 Meter run, 20 Double-unders, 20 Sit-ups, 400 Meter run, 10 Double-unders, 10 Sit-ups, 400 Meter run.   Attention:  Does the White board and your results sometimes put you in a bad mood?  Do you ever … Read more

WOD 30 Dead lifts @ 205/135, 30 Lateral jumps over bar, 200 Meter sprint, 20 Dead lifts @ 205/135, 20 Lateral jumps over bar, 200 Meter sprint 10 Dead lifts @ 205/135, 10 Lateral jumps over bar, 200 Meter sprint. Attention:  Remember to sign up for the Olympic Lifting class we will be having next … Read more

WOD 3 Rounds for reps: 1 Minute hand release push-ups, 1 Minute dumbbell snatch 50/35, 1 Minute slam balls 25/20, 1 Minute pull-ups, 1 Minute rest. ATTENTION:  CF Helo’s 2nd Fitness/Nutrition Challenge Results are in and … the Ladies took it!! Congratulations to Kris Landies in the Beach Body category and Jenn Leek in the … Read more

WOD Overhead squat: 5-5-3-2-1-1. Then, 75 Overhead squats for time 75/55. Every time you drop the bar – 30 double-unders. Attention: First, we are still waiting for some pictures from some of the finalists so we hope to have two winners announced in tomorrow night’s post on Monday as well as the winning team and … Read more

WOD 9 Am 5 rounds for time: 100 Meter kettle bell carry 53/35, 10 Kettle bell lunges 53/35, 5 right hand & 5 left hand, 10 Kettle bell swings 53/35, 1 Rope climb. 10 Am From now on we will no longer post the 10 am wod.  It’s going to be longer in duration and … Read more

WOD 14.4 For time: 60 Calorie row, 50 Toes to bar, 40 Wall balls 20/14, 30 Power cleans 135/95, 20 Muscle-ups. 20 Minute cap. Mike’s birthday wod! To soon for 14.4?!?!  Well, like the ex-girlfriend or boyfriend you didn’t want to see for a bit – Mike has brought it back for all of us to test … Read more

WOD For time: 3 Mile run, Or 4 Kilometer row. Sorry about no picture and no results.  Having technical problems.  Was great watching everyone kill “Grace” today!  You guys and gals are so rad!  Also, for the Bod Pod on Friday remember you cannot eat or drink for 2 hours before, or workout, and wear … Read more

WOD “Grace” For time: 30 Clean & Jerks 135/95