There will be a “Open Gym” scheduled for 0830-0930 Tuesday morning. All members are welcome to come work on skills. Main WOD: “Cardio Monster” For Time: Row 500m Run 400m 100 Double Unders Row 250m Run 200m 100 Double Unders Run 400m Row 500m     Post time to comments Compare to 10 MAR 12       Gymnastics WOD: Skill: Practice for 10 min: Handstand hold, Handstand walk, Handstand forward rolls, and/or forward rolls   Flex: Hold Bridge up, 3 minutes Pike stretch, 3 min Finish with… 6 minutes of any Hip or Back Mobility WOD     Post experiences to commentsRead more

For Time Run 600m   10 rounds of: 10 Pull-ups 10 Push-ups 10 Sit-ups   Run 600m     Post time to commentsRead more

Reminder: No class Saturday. WOD’s can be performed in the HZ. Main WOD: Complete as many rounds as possible in 15 min of: Row 50 calories 25 Push-ups   Post total round and extra rep to comments       CFE WOD: Choose a sport: Run: 8 x 400m, rest 3 min Row: 8 x 500m, rest 3 min Bike: 8 x 1200m, rest 3 min Swim: 8 x 100m/yd, rest 3 min   Post total sprint time to comments       Gymnastics WOD: Flexibility: Hold right leg splits, 3 min Hold left leg splits, 3 min Hold middle splits, 3 min Hold pike stretch, 3 min   Post experience to commentsRead more

“Are you there God? It’s me Nathan…” by Erin McMahon The winner of the first caption contest. “Erin’s Rx” 50m of Walking Lunges 40 Squats 30 Sit-ups   4 rounds for time     Post time to commentsRead more

Rest Day         CFE WOD: Coose a sport: Run: 2 x 1 mile, rest 7 minutes Row: 2 x 2000m, rest 7 minutes Bike: 2 x 3 miles, rest 7 minutes Swim: 2 x 400m, rest 7 minutes   Post total sprint time to commentsRead more