Holiday Hours: 24 DEC will be 0830 & 1200, 25 DEC Closed, 26 DEC will be normal hrs     Rest Day     Run Group will meet at Turkey Mountain at 1230.     CFE WOD: Choose a sport, and perform 5-8 rounds: Run: 400m, rest 2 minutes Row: 500m, rest 2 minutes Bike: 1200m, rest 2 minutes Swim: 100m, rest 2 minutes   Post sport and total sprint time to commentsRead more

  Holiday Hours: 24 DEC will be 0830 & 1200, 25 DEC Closed, 26 DEC will be normal hrs “Big G”   40 Jumping Pull-ups 45 Double Unders 50 Front Squats (75/53) 55 Sit-ups (unanchored) 60 Calories Rowed 55 Push Press (65/45) 50 Burpees 45 Back Extensions 40 Lateral Bar Jumps*   For Time     Post time to comments *Jumping both directions equals 1.Read more

Holiday Hours: 24 DEC will be 0830 & 1200, 25 DEC Closed, 26 DEC will be normal hrs Main WOD: “Elbows Overhead” 21-15-9 rep rounds of: Knees to Elbows Overhead Squats (95/63)   For Time     Post time to comments Compare to 01 MAR 11       CFE WOD: Choose a sport: Run, Row, Bike, or Swim   45 seconds on, 45 seconds off 10 rounds – ALL OUT EFFORTS!!   Post total distance covered to commentsRead more

“Afterburn” Partner WOD Part 1: Complete as many rounds and reps as possible in 12 minutes of: 20 Wall-Ball Shots (20/14) @ 9′ Max rep Kettlebell Swings (2/1.5 pood)*   rest 2 minutes, then…   Part 2: Complete as many rounds and reps as possible in 12 minutes of: 20 Clean & Jerk (95/63) Max rep Box Jumps (30/24″)*   rest 2 minutes, then…   400 speed skips as a team, equal work   For Score     Post total score and speed skip time to comments *While one partner does the 20 reps, the other does max reps of other exercise. Once the partner finishes the 20 reps, partners switch. 1 round is equal to both partners performing both exercises. Complete one 15 minute AMRAP, rest 2 minutes, complete the other 15 minute AMRAP, rest 2 minutes, then complete the speed skips.Read more

Pre-WOD: 0700 Running group at Turkey Mountain 0800 Rowing group at Health Zone   Post experience and results to comments     Main WOD:   Males use 95# and Females use 65# for each of the exercises 20 Thrusters 20 Sumo Deadlift High Pull 20 Push Jerks 20 Overhead Squats 20 Front Squats   For Time   Athletes stop and perform 3 Bar-Facing Burpees at the beginning of each minute.     Post time and number of Burpees to commentsRead more