Wishing Christian good luck this weekend at his CF Level 1 certification! REPRESENT.      “The Odd WOD”   Complete as many rounds as possible in 21 minutes of: 5 Handstand Push-ups 7 V-ups 9 Power Snatch (75/50) 11 Lateral Jumps over the bar     Post number of completed rounds and extra reps to comments Similar to Monday, 24 September 2012Read more

  In case you were wondering…these burpees happened. 302 burpees each. Time: 34:21   “LP’s Dream”   10-9-8-7-6-5-4-3-2-1 rep rounds of: Hang Power Cleans (115/73) Kettlebell Swings (1.5/1 pood) Box Jumps (24″/20″) Run 200m  at the end of each round   For Time     Post time to comments Compare to Friday, 06 May 2011Read more

  REST DAY           CFE WOD: Choose a sport:   Run: 200m, rest 1 minutes; 300m, rest 2 minutes; 400m, rest 3 minutes   2 rounds Row: 250m, rest 1 minutes; 375m, rest 2 minutes; 500m, rest 3 minutes   2 rounds Bike: 800m, rest 1 minutes; 1200m, rest 2 minutes; 1600m, rest 3 minutes  2 rounds Swim: 50m, rest 1 minutes: 75m, rest 2 minutes; 100m, rest 3 minutes  2 rounds     Post total sprint time to commentsRead more

  Happy belated birthday Nathan!!   “Nice try Nathan”   20 Slammers (12/8) 20 Box Jumps (30/24) Run 400m 20 Burpees* 20 Deadlifts (165/110)   5 rounds for time     Post time to comments   *Fundraiser “Buy-Out” Buy-out of Burpees for $1 each. The first 15 each person purchases, Coaches Becky and Jimmy will perform them after the evening class. All are welcome to come watch them tag team all of them. All are also welcome to join, if they like. 🙂Read more

True partners show up in identical outfits, without setting it up!!   Strength WOD:   10 minutes, every minute on the minute: 3 Power Cleans (135/95) 1 Push Jerk (135/95) 3 Front Squat (135/95)   …then   Speed WOD:   25 Singles 25 Speed Skips 50 Double Unders 25 Speed Skips 25 Singles   For Time   …then   “Buy-out”     Post successful minute completed, jump rope time, and buy-out choice and result to commentsRead more