WOD Teams of 2: AMRAP in 7 Minutes: Max Sandbag Cleans, Rest 3 Minutes, AMRAP in 5 Minutes: Synchronized Bar Facing Burpees, Rest 3 Minutes, AMRAP in 7 Minutes: Max Calorie Row. Partners Can Rotate When They Want. Attention:  Preston will be coaching the Strict Press at the 8 a.m. Powerlifting Class! 

WOD GFF 4 Rounds for time: 21 Overhead Squats 115/75, 14 Second L-sit hold, 7 Meter Broad Jump. 14 Minute Cap.

WOD 20 Minute Alternating EMOM: Odd Minute Cardio, Even Minute Gymnastic Movement. Athletes will pick to movements.  One should be cardio I.E. row, bike, ski, run, double unders, burpees.  The other should be a gymnastic movement I.E. handstands, pull-ups, muscle-ups, rope climbs.

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

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!  

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

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!

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! 

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

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