“Drop the Ball” Complete as many rounds as possible in 25 minutes of: 10 Wall-Ball Shots (20/14) @ (10/9′) 15 Wall-Ball Push-Ups 20 Weighted Walking Lunges* (35/25)   At minute 7:00, 14:00, and 21:00, stop and run 400m. After your run, pick up your AMRAP where you left off.   Post total rounds and extra reps to comments   *Weights for lunges do not have to be held overhead*  Read more

  “Drop It Like a Squat”   10 Hand-stand Push-Ups 15 Overhead Squats (65/45) 10 Pull-ups 15 Box Jumps (24/20) Run 200m   4 rounds for time   Post time to commentsRead more

Friday classes are at 1200 and 1730 only   “Here comes the boom”   200m Run 15 Kettlebell Swings (70/53) 10 Power Snatches (135/93)   4 rounds for time     Post time to commentsRead more

 Happy Independence Day!   REST DAY         CFE WOD: Run or Row: 5K Bike: 15K   Post sport and time to comments  Read more

  “Free”   200m Run 7 Clean & Jerks (135/93)* 76 Double Unders 13 Handstand Push-ups 56 Sit-ups   3 rounds for time *Masters 55+ Rx (95/63)     Post time to commentsRead more