No 0845 class this week. All other classes will meet at normal times. Sorry for any inconvenience.   MFFL 2.2 & 2.3 “Run For Your Life” EMOM for 5:00 perform: 100m Sprint   Post slowest time   …Rest 10:00   “Munson Mile” 13 Plate Burpees (25# plate) 13 Squats 13 Hand-release Push-ups 14 Alternating Lunges Run 400m   4 rounds for time Compare to Saturday, 25 October 2014   Mobility: Quad Smash – 2:00/leg Couch Stretch – 2:00/leg Pike Stretch – 2:00     Post times and experiences to commentsRead more

Had a vistor at the pool today. He didn’t believe the White Ape was real. 🙂 WOD 1: 1500m Row For Time   …Rest 5 minutes   WOD 2: “Rogue at the Redlands” 30 Double Unders 25 Kettlebell Swings (55/35) 20 Overhead Lunges (stationary w/plate)(45/35) 15 Toes-2-Bar   3 rounds for time Compare to Monday, 26 October 2015   Mobility: Barbell Shoulder Smash – 2:00/side Barbell Biceps Smash – 1-2:00/arm Banded Spinal Twist – 2:00/side       Post times to commentsRead more

No 0845 class this week. All other classes will meet at normal times. Sorry for any inconvenience.   Strength: Front Squats 5 x 5 @ 75%, 80, 82.5, 85, 87.5% …then 2 x 3 Pause Squats @ 82.5%   For Quality   Conditioning: Exactly 3:00 after completion of SWOD, perform: 300m Run 25 Sit-ups 20 Shoulder Touches 15 Alternating Hand Raising Push-ups 10 Pistols 5 Muscle-ups   2 rounds for time Compare to Tuesday, 27 October 2015   Flexibility: 20 Side Leg Swings each leg Hip Capsule – 2:00/side Anterior Compartment Smash – 2:00/side Hold Pancake Split – 2:00     Post loads, time, and experiences to commentsRead more

Had a great time with friends at “Bring a Friend WOD”!    Strength and Conditioning: Complete as many reps as possible in 10:00 of: 12 Squat Cleans (95/63) 3 Burpee Pull-ups 9 Squat Cleans (115/73) 6 Burpee Pull-ups 6 Squat Cleans (135/93) 9 Burpee Pull-ups 3 Squat Cleans (165/103) AMRAP with remaining time: Squat Cleans (185/113)   For Score WOD courtesy of Fittest in the OK IV Compare to Friday, 22 January 2016   …Rest 8 minutes, then…   Complete as many reps as possible in 10:00 of: 20 Single Unders 10 Handstand Push-ups 20 Wall-Ball Shots (20/14) @ 9′ 10 GHD Sit-ups 20 Double Unders 10 Paralette Pass-throughs   For score Compare to Friday, 22 January 2016   Flexibility: Couch Stretch – 1:30/side Overhead Distraction – 1:30/side Olympic Wall Squat – 2:00     Post scores and experiences to commentsRead more

Friday is “Bring a Friend”. Bring that friend you have been trying to get started.   Conditioning: Partner WOD “Friends and Family” (revised) As partner groups, perform as many rounds and reps as possible in 12 minutes of: 200m Sprints x 2 20 Pull-ups 20 Wall-Ball Sit-up Throws (12/8) @ 5m 40 Jump Rope Singles   …Rest 5 minutes   As partner groups, perform as many rounds and reps as possible in 12 minutes of: 20 Calories Rowed 20 Plate-facing Burpees 20 Wall-Ball Shots (20/14) @ (10/9′)   For Score Similar to Saturday, 15 August 2015 All exercises are equal work. One partner working at a time. Each round in first part is worth 84 points. 200m sprint is worth 4 points per run, 1 for each 50m completed. Each round in second part is worth 60 points.   Mobility/Flexibility: Knees to Traps – 1:30 Elevated Cat – 1:30 2...Read more