Partner WOD   “Didn’t your mom teach you to CLEAN ?”   One partner run 400m, and the other row 500m (total of 3 minutes to complete and rest)   Complete as many rounds as possible, alternating exercises, in 9 minutes  of: 3 Handstand Push-ups 5 Burpees on a weight 7 Cleans (115/76)*   ……now one partner run 400m, and the other row 500m (do the opposite of what done previously)( 3 minutes total)   Complete as many reps as possible, alternating every 3 reps, in 5 minutes  of: Squat Cleans (165/110)*     For Score   *Masters 55+ Rx weight: 7 Cleans (85/53) SQ Cleans (115/76)     Post completed rounds w/extra reps, and total squat cleans to comments   Instructions: On “GO”, one partner runs 400m, while the other rows 500m. you have 3 minutes to complete. when you get done, and time is left, rest. At...Read more

  OPEN GYM THURSDAY! 5:30-6:30pm Drop in & work on your summer goals!  REST DAY           CFE WOD: Choose a sport: Run: 400m, active rest 200m walk – 8 rounds Row: 500m, active rest 250m slow row – 8 rounds Bike: 1200m, active rest 600m slow ride – 8 rounds Swim: 100m, active rest 50m walk or slow swim – 8 rounds     Post sport and total sprint time to comments    Read more

    “30 more days!”   30 Hand-release Push-ups 30 Kettlebell Swings (70/53)* 30 Slammers (12/8)* 30 Calories Rowed 30 Burpees 30 Overhead Squats (75/53)* 30 Double Unders …Rest 3:00, then… Run 600m*   For Time   *Rx Masters 55+: KBS (53/35) Slammers (10/6) OHS (55/30) Run 400m     Post time to commentsRead more

  Helpful hint: take care of your callouses often with a pumice stone or callous shaver to prevent rips.   “Get a grip”   As a partner group, row 1500m, 15 strokes at a time. While partner A is rowing, partner B does 10 burpees.   Rest 5 minutes   Then, individually…   21 Box Jumps (24/20″) 15 Kettlebell Swings (55/35) 9 Pull-ups Run 200m 3 rounds for time   Post time to comments   Compare to July 16, 2011    Read more

    Just a reminder: Thursday night OPEN GYM is a fantastic time to come in & commit a solid hour to working skills/goals. 5:30-6:30pm “Chuck Norris”   Complete as many rounds as possible in 20 minutes of: 5 Handstand Push-ups 7 Snatches (135/93) Run 200m   Post total rounds and extra reps to comments   Compare to May 23, 2012Read more