Reminder: There is no 0900 class on Saturday. Coach Jimmy will be in the building, but not coaching. He will be instructing Army combatives with military personnel. You are welcome to come do the WOD at 0900, but it will be an “Open Gym” format. Main WOD: “Blackjack” Variation 20 Sit-ups / 1 Double Under...Read More

“Mama Steichen”   30 Overhead Walking Lunges w/ Wall-Ball (20/14) 20 Sit-up Slammers (20/14) 10 Thrusters (95/65) 20 Wall-Ball Push-ups 300 meter Row   4 rounds for time     Post time to commentsRead More

Rest Day         CFE WOD: Choose a sport: Run: 3 x 1 mile, rest half interval time Row: 3 x 2000m, rest half interval time Bike: 3 x 3 miles, rest half interval time Swim: 3 x 400m/yd, rest half interval time   Post sport and total interval time to commentsRead More

Reminder: The Health Zone Olympics Medal Ceremony is Wednesday at 1000, in the Health Zone lobby. Part 1: In 10 minutes find max load in: Snatch to 5-rep Overhead Squat* OR Clean to 5-rep Front Squat*   Rest 5 minutes   Part 2: 10 minute clock, complete as many rounds as possible of: 10 Burpees 20 Double...Read More

Main WOD: Complete as many rounds as possible in 12 minutes of: 10 Box Jumps (30/24″) 5 Handstand Push-ups 10 Kettlebell Swings (70/55)   Run 1100m and rest for a total of 10 minutes   Complete as many rounds as possible in 9 minutes: 10 Box Jumps (30/24″) 5 Handstand Push-ups 10 Kettlebell Swings (70/55)...Read More

Danny jumping the finishline of the team Burpee mile, with Robert    Reminder: Gym closed, but we will meet at the skate park, 21st & Riverside, west side of river and south side of 21st. We will meet at 0830. Enjoy your Labor Day!   Run 800m 10 rounds of skate park Run 1 mile 10...Read More

We will meet at the Memorial High School track, 5700 South Hudson Avenue 74135 for the “Burpee Quarter Mile” at 0900. No classes at the Health Zone. Tough Mudder Practice: 6-7 mile trail run at Turkey Mountain, meeting at 0630 We will run in the rain. If there is lightning, we will not.   Post experience...Read More

“Labor This” (revised) Row 250m (x4) 50 Box Jump Overs (24/20″) 40 Pull-ups 30 Burpees 40 Wall-Ball Shots (20/14) @ (10’/9′) 50 Wall-Ball Sit-up Throws (12/8) @ 7 meters 100 meters Buddy Carry   2 rounds for time     Post time to comments Compare to 05 SEP 11   Instructions: This is a partner...Read More

  Rest Day         CFE WOD: Choose a sport:   Run: 3 x 1 mile, rest half sprint time Row: 3 x 2000m, rest half sprint time Bike: 3 x 3 miles, rest half sprint time Swim: 3 x 400m, rest half sprint time   Post sprint time to commentsRead More

3-person Partner WOD based off of 2011 Functional Fitness Games – Team WOD’s WOD 1: “Elizabeth” 21-15-9 rep rounds of: Squat Cleans (135/95) Ring Dips   WOD 2: “Fran” 21-15-9 rep rounds of: Thrusters (95/75) Pull-ups   WOD 3: “Isabel “ 30 Snatches (135/95)   WOD 4: “Grace” 30 Clean & Jerk (135/95)   WOD 5: “Diane”...Read More