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

Happy belated Mother’s Day!   “Mama Said Knock You Out”   10 Back Squats (95/63) 20 Wall-Ball Shots (20/14) @ (10/9′) 30 Half-Tacos (Single-leg V-Up)(15 each leg/alternate) 400m Run   4 rounds for time     Post time to commentsRead more

“Let’er Rip” 3 rounds of: 20 Wall-Ball Shots (20/14) @ (10/9′) 20 Supermans   …then   6 rounds of: Sprint 200m Rest 2 minutes   …then   3 rounds of: 20 Box Overs (24/20″) 20 GHD Sit-ups     For Time     Post time to commentsRead more