There will be no 0515 class. Please perform one of the sprint drills. Rest Day Focus Work:Run: 4 x 200m, rest 2 minRow: 4 x 250m, rest 2 minBike: 4 x 600m, rest 2 minSwim: 4 x 50m/yd, rest 2 min Post sport and time to commentsRead More

“Verynice” 15 Toes-2-Bar 30 Box Jumps (30/24″) 45 Hollow Rocks 60 Jump rope Singles …now reverse it! For Time Post time to comments Hollow Rock: wmv:http://media.Functional Fitness.com/cf-video/Functional FitnessTucker_HollowRock.wmv mov:http://media.Functional Fitness.com/cf-video/Functional FitnessTucker_HollowRock.movRead More

21-15-9 rep rounds of: Squat Cleans (135/95) Pull-ups For Time Post time to comments CFE WOD: Choose a sport: Run, Row, Bike, or Swim Run: 4 x 800m, rest 4 min Row: 4x 1000m, rest 4 min Bike: 4 x 2 miles, rest 4 min Swim: 4 x 200m/yd, rest 4 min Post sprint time...Read More

For Time 21 Sit-ups (unanchored)15 Box Jumps (24/20″)9 Strict Pull-ups15 Burpees21 Calories Rowed 3 rounds Post time to comments Compare to 27 DEC 10Read More

Reminder: Class is canceled on Saturday, 24 December 2011. Class times for Monday, 26 December are: 0800 & 0900 only. MERRY CHRISTMAS TO ALL!! Run 800m Row 1000m 3 rounds for time Post time to commentsRead More

Reminder: class times for Friday are normal. Saturday class is cancelled. “Merry Christmas” 10 Handstand Push-ups 20 Pull-ups 30 Supermans* 40 Kettlebell Swings (1.5/1 pood) 50 Box Jumps (20″) 100 Double Unders 50 Walking Lunges 40 Knees to Elbows 30 Wall-Ball Shots @ 10ft (20/12) 20 Burpees 10 Ring Dips For Time Post time to...Read More

Rest Day Focus Work: Row or Run 5K Post time to commentsRead More

“Help me Rhonda” 40 Sit-ups (unanchored) 30 Calories Rowed 20 Push-ups 10 Pull-ups 7 rounds for time Post time to commentsRead More

“Jeremy” 21-15-9 rep rounds of: Overhead Squats (95/65) Burpees For Time Post time to comments Compare to 21 DEC 10 CFE WOD: Choose a sport: Run, Row, Bike, or Swim Run: 7 x 200m, rest 2 min Row: 7 x 250m, rest 2 min Bike: 7 x 800m, rest 2 min Swim: 50m/yd, rest 2...Read More

“Nasty Girls” 50 Squats 7 Muscle-ups 10 Hang Power Cleans (135/95) 3 rounds for time Post time to comments Compare to 20 DEC 10Read More