Congrats to Christian for a PR 6:44 Rx Fran & his first strict ring muscle-up.  “I’d Rather Be Golfing” 10-9-8-7-6-5-4-3-2-1 rep rounds of: Overhead Squats (115/73) 1-2-3-4-5-6-7-8-9-10 rep rounds of: Body Blasters*   For Time   WOD is performed as follows: 10 OHS, 1 body blaster 9 OHS, 2 body blasters 8 OHS, 3 body...Read More

 Wishing Christian good luck this weekend at his CF Level 1 certification! REPRESENT.      “The Odd WOD”   Complete as many rounds as possible in 21 minutes of: 5 Handstand Push-ups 7 V-ups 9 Power Snatch (75/50) 11 Lateral Jumps over the bar     Post number of completed rounds and extra reps to...Read More

  In case you were wondering…these burpees happened. 302 burpees each. Time: 34:21   “LP’s Dream”   10-9-8-7-6-5-4-3-2-1 rep rounds of: Hang Power Cleans (115/73) Kettlebell Swings (1.5/1 pood) Box Jumps (24″/20″) Run 200m  at the end of each round   For Time     Post time to comments Compare to Friday, 06 May 2011Read More

  REST DAY           CFE WOD: Choose a sport:   Run: 200m, rest 1 minutes; 300m, rest 2 minutes; 400m, rest 3 minutes   2 rounds Row: 250m, rest 1 minutes; 375m, rest 2 minutes; 500m, rest 3 minutes   2 rounds Bike: 800m, rest 1 minutes; 1200m, rest 2 minutes; 1600m, rest 3 minutes ...Read More

  Happy belated birthday Nathan!!   “Nice try Nathan”   20 Slammers (12/8) 20 Box Jumps (30/24) Run 400m 20 Burpees* 20 Deadlifts (165/110)   5 rounds for time     Post time to comments   *Fundraiser “Buy-Out” Buy-out of Burpees for $1 each. The first 15 each person purchases, Coaches Becky and Jimmy will...Read More

True partners show up in identical outfits, without setting it up!!   Strength WOD:   10 minutes, every minute on the minute: 3 Power Cleans (135/95) 1 Push Jerk (135/95) 3 Front Squat (135/95)   …then   Speed WOD:   25 Singles 25 Speed Skips 50 Double Unders 25 Speed Skips 25 Singles   For Time  ...Read More

Happy belated Mother’s Day!   “Mama Said Knock You Out”   10 Back Squats (95/63) 20 Wall-Ball Shots (20/14) @ (10/9′) 30 Half-Tacos (Single-leg V-Up)(15 each leg/alternate) 400m Run   4 rounds for time     Post time to commentsRead More

“Let’er Rip” 3 rounds of: 20 Wall-Ball Shots (20/14) @ (10/9′) 20 Supermans   …then   6 rounds of: Sprint 200m Rest 2 minutes   …then   3 rounds of: 20 Box Overs (24/20″) 20 GHD Sit-ups     For Time     Post time to commentsRead More

“Pistols gone wild”   Board WOD…”The Girls”   “Mary” Complete as many rounds and reps as possible in 20 minutes of: 5 Handstand Push-ups 10 Pistols (alternating) 15 Pull-ups   or   “Cindy” Complete as many rounds and reps as possible in 20 minutes of: 5 Pull-ups 10 Push-ups 15 Squats       Post...Read More

  REST DAY           CFE WOD: Choose a sport: Run, Row, Bike, Swim   7 rounds of: 90 seconds on, 90 seconds off   Post total sprint distance to commentsRead More