REST DAY           CFE WOD: Choose a sport: Run: 2K Row: 3K Bike: 6 K Swim: 500 m/yd   Post time to commentsRead More

   There will not a 0845 class today. Sorry for any inconvenience.   “Gettin’ Crazy” Complete as many rounds as possible in 19 minutes of: 17 Box Overs (24/20″) 13 Toes-2-Bar 9 Shoulder-2-Overhead (115/73)     Post total rounds and extra reps to commentsRead More

  Row 5K For Time     Post time to comments Compare to 13 FEB 12Read More

  “Mad Monday”   10 Handstand Push-ups 15 Chest-2-Bar 20 Jumping Squats (6″ above maximum reach) 25 Kettlebell Push-ups 30 meters of Bear Crawl 35 Slammers @ 2m (12/8) 40 Double Under   3 rounds for time   Rest 2 minutes Partner up, 4 minute AMRAP: Row for calories, switch every 15 calories    ...Read More

  WOD Option 1: “Running Man Dance” 200 Singles 50 Sit-ups 150 Speed Skips 25 V-ups 100 Double Unders 25 Back Extensions 150 Speed Skips 50 Army Rowers 200 Singles   For Time   Compare to 28 August 2012   WOD Option 2 2013 Functional Fitness Games WOD 13.3 AMRAP in 12 min of: 150...Read More

  2013 Functional Fitness Games WOD 13.3 AMRAP in 12 min of: 150 Wall-Ball Shots 90 Double Unders 30 Ring Muscle-ups   Wall-Ball Shots Rx: Men 14-54: 20 lbs at 10′ Master men 55+: 20 lbs at 9′ Women 14-54: 14 lbs at 9′ Master Women 55+: 10 lbs at 9′     Post total...Read More

REST DAY         CFE WOD: Choose a sport and perform 10-15 rounds of: Run, Row, Bike, or Swim   30 seconds on, 15 seconds off   Post total distance covered to commentsRead More

  50 Burpee buy-in (as a team, 25 each) for time After team is done, rest 3 minutes then start the main WOD “Giddy up”   First… 200 meter Shuttle Sprints x 6   Next… 4 rounds (alternating partners each round, 2 rounds each): 12 Toes-2-Bar 12 Handstand Push-ups   Then… 200 meter Rowing Sprints...Read More

  Strength WOD: Squat Clean 1-rep max (25 minute cap)   Post max load to comments Compare to 22 JAN 13       Speed WOD: 15-12-9 rep rounds of: Power Cleans (125/83) V-ups Burpees   For Time (15 minute cap)   Post time to commentsRead More

  Running with “Elbows Overhead” 21-15-9 rep rounds of: Knees-2-Elbows Overhead Squats (95/63) Run 400m at end of each round   For Time     Post time to comments Compare to 18 DEC 12Read More