Our prayers go out to those who lost family and friends in the 9/11 attacks and in the resulting war. We also continue to pray for Soldiers in harm’s way. Please take a moment of silence today to remember the fallen. May God continue to bless the U.S.A!   Main WOD: Snatch (Squat) 3-rep max   Post max load to comments Compare to 13 MAR 12         CFE WOD: Choose a sport: Run: 600m, rest 3 min; 400m, rest 2 min; 200m, rest 1 min; 200m, rest 2 min; 400m, rest 3 min; 600m Row:  750m, rest 3 min; 500m, rest 2 min; 250m, rest 1 min; 250m, rest 2 min; 500m, rest 3 min; 750m Bike: 1800m, rest 3 min; 1200m, rest 2 min; 600m, rest 1 min; 600m, rest 2 min; 1200m, rest 3 min; 1800m Swim: 200m, rest 3 min; 125m, rest 2 min; 75m,...Read more

“Biz” 25 Pull-ups 50 Double Unders 75 Sit-ups 100 Walking Lunges 75 Sit-ups 50 Burpees 25 Pull-ups   For Time     Post time to comments Compare to 03 FEB 12Read more

Reminder: There is no 0900 class on Saturday. Coach Jimmy will be in the building, but not coaching. He will be instructing Army combatives with military personnel. You are welcome to come do the WOD at 0900, but it will be an “Open Gym” format. Main WOD: “Blackjack” Variation 20 Sit-ups / 1 Double Under 19 Sit-ups / 2 Double Unders 18 Sit-ups / 3 Double Unders …and so on until… 1 Sit-up / 20 Double Unders   For Time     Post time to commentsRead more

“Mama Steichen”   30 Overhead Walking Lunges w/ Wall-Ball (20/14) 20 Sit-up Slammers (20/14) 10 Thrusters (95/65) 20 Wall-Ball Push-ups 300 meter Row   4 rounds for time     Post time to commentsRead more

Rest Day         CFE WOD: Choose a sport: Run: 3 x 1 mile, rest half interval time Row: 3 x 2000m, rest half interval time Bike: 3 x 3 miles, rest half interval time Swim: 3 x 400m/yd, rest half interval time   Post sport and total interval time to commentsRead more