HEAD’S UP: This Thursday (only), June 13th, OPEN GYM IS CANCELLED. Sorry for the inconvenience.  “What’s in a name?”   5 Handstand Push-Ups 10 Box Overs (24/20″) 15 Unanchored Sit-ups*   10 rounds for time   Post time to comments   *Unanchored sit-up standard: flat hands hit the floor between your legs  Read more

    “…the mice will play”   Part 1 8 minute time cap Power Clean/Front Squat Ladder (165/113)  Masters (115/73)   1 Power Clean + 1 Front Squat 1 Power Clean + 2 Front Squat 1 Power Clean + 3 Front Squat 1 Power Clean + 4 Front Squat etc.   Score = total number of Front Squats     Rest 7 minutes     Part 2 12 minute time cap “Jump Everybody Jump”   200 Singles 150 Speed Skips 100 Double Unders 150 Speed Skips 200 Singles   For Time   Post score and time to comments Compare Part 2 to February 5, 2013Read more

    “Squared” Partner WOD   400m Run* 30 Kettlebell Swings (55/35) 30 Wall-Ball Shots (20/14) @ (10/9′) 30 Shoulder Touches 800m Run* 30 Burpees 30 Double-Unders 30 Toes-to-Bar 400m Run*   2 Rounds For Time   Post time to comments   *EVEN WORK REQUIRED, ONE PARTNER WORKING AT A TIME: Partner A runs 200m, tags Partner B to then run 200m. Partner group then moves through the WOD doing 15 reps each for every exercise. The 800m run will consist of Partner A running 200m, tagging Partner B to run 200m. This will be done twice.Read more

We’ll train hard. You train hard. See you soon, Coach Jimmy!      “While the Ape’s away…”   As many rounds as possible in 25 minutes of: 200m Run 15 Slammers (12/8) 10 Chest-to-Bar Pull-ups 5 Thrusters (95/65)   Post number of rounds and reps to comments   ***There is a new GOALS board hanging in the room. Please post 1-3 goals you wish to accomplish over the summer while the boss is gone. Let’s challenge each other to improve in STRENGTH & SKILL over the next 45 days. We’ll knock his socks off the last week of July. 3-2-1 GO!Read more

  Rest Day   CFE WOD: Chose a sport: Run, Row, Bike, or Swim   30 x 30 seconds on, 30 seconds off   Post sport and total distance covered to commentsRead more