“Annie” 50-40-30-20-10 rep rounds of: Double Unders Sit-ups For Time Post time to comments Compare to 27 APR 10 CFE WOD (3+ hours before or after main WOD): Choose a sport: Run, Row, Bike, Swim 4 x 2 minute sprint, followed by 2 min rest …then 4 x 1 minute Sprint, followed by 1 min...Read More

Row 500m 12 Deadlifts (250/165) 21 Box Jumps (24/20) 3 rounds for time Post time to commentsRead More

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Miss you Vernice! We are praying for you and your hubby. “Nancy” Run 400m15 Overhead Squats (95/65) 5 rounds for time Post time to comments Compare to 23 NOV 10Read More

AMRAP in 20 minutes of: 5 Handstand Push-ups 50 Double Unders Post total number of completed rounds to commentsRead More

Memorial Day Team WOD “Trevor” 300 Pull-ups 400 Push-ups 500 Sit-ups 600 Squats For Time Post time to comments Note: This WOD is done with a 4-person team. Only one team member can be performing an exercise at a time. No partitioning allowed. Team must complete each exercise before moving to next.Read More

Overhead Squats 3 rep max Post max load to comments Compare to 08 APR 10 CFE WOD: Choose a sport: Run or Row Run: Sprint 800m-rest 3 min, sprint 600m-rest 2 min, sprint 400m-rest 1 min, sprint 200m-rest 30 sec, sprint 100m. Row: Sprint 1000m-rest 3min, sprint 750m-rest 2 min, sprint 500m-rest 1 min, sprint...Read More

Quality time at Functional Fitness!! “Fight Gone Bad” Row (calories) Wall-Ball Shots (20/12) Sumo-deadlift High pull (75/50) Box Jumps (20) Push Press (75/50) 3 rounds for score* Post score to comments Compare to 11 JAN 10 *Note: Complete one minute at each station (5 minutes total per round). Then you will rest one minute between...Read More

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“Michael” Run 800m 50 Back Extensions 50 Sit-ups 3 rounds for time Post time to comments Compare to 05 MAR 10Read More