Sorry for any inconvenience, but a few classes are cancelled this week due to a competition: Friday @ 1200, kids, and 1730; Saturday @ 0900 and Open Gym Take this opportunity to try the Competitors class.     REST DAY         Competitors Class 1730-1900 Come try it out! Jimmy and Becky will not be WOD’n at this time. Instead they will be around to coach and assist.       CFE WOD: Choose a sport: Run, Row, Bike, or Swim   2 x 4 minutes on, 3 minutes off, 3 minutes on, 2 minutes off, 2 minutes on, 1 minute off     Post total sprint distance to commentsRead more

  “Grin and Bear it”   Run 600m 25 Chest-2-Bar Pull-ups 50 Army Rowers 75 Double Unders 1000 meter Row 75 Double Unders 50 Wall-Ball Push-ups 25  GHD Sit-ups Run 600m   For Time     Post time to comments Compare to Friday, 05 October 2012Read more

Sorry for any inconvenience, but a few classes are cancelled this week due to a competition: Friday @ 1200, kids, and 1730; Saturday @ 0900 and Open Gym Take this opportunity to try the Competitors class on Thursday night.     “Double Shot”   15 Handstand Push-ups 30 Wall-Ball Shots (20/14) @ (10/9′) 45 Double Unders   3 rounds for time     Post time to commentsRead more

Sorry for any inconvenience, but a few classes are cancelled this week due to a competition: Friday 1200, kids, and 1730 Saturday 0900 and Open Gym   Strength WOD: Clean (20 minute cap) Warm-up 8, 6, 4, 2 gradually increasing weight, then 1 reps @ 70% 1RM 1 reps @ 80% 1RM 1 or more reps @ 90% 1RM     Conditioning WOD: Partner up, each partner will perform one minute of each of exercise, and then switch with the other partner. After both have completed one exercise, they will have rotate to next exercise. One partner working at a time. Combine reps for a total score.   Thrusters (95/63) Half-Tacos Barbell Push-ups Box Jumps (24/20″) Kettlebell Swings (53/35)   For Score     Post weights of Clean and Partner score to commentsRead more

  Strength WOD: Shoulder Press (20 minute cap) Warm-up 8, 6, 4, 2 gradually increasing weight, then 1 reps @ 70% 1RM 1 reps @ 80% 1RM 1 reps @ 90% 1RM     Conditioning WOD: “Yes” 10-9-8-7-6-5-4-3-2-1 rep rounds of: Pull-ups Overhead Squats (95/65)   For Time     Post time to commentsRead more