Congratulations to Coach Becky for completing her Level 1 course!! While there, she set a new Fran PR, 5:11; and got her first strict ring muscle-up! Awesome work coach!!!!   21-15-9 rep rounds of: Chest-2-Bar Pull-ups V-ups Run 400m at the start of every round   For Time     Post time to commentsRead more

Row 500m 10 Burpees Run 400m 15 Burpees Row 250m 20 Burpees Run 200m 25 Burpees   2 rounds for time     Post time to comments Compare/similar to 05 NOV 11  Read more

3-Person Team WOD   Row 1500m 150 Pull-ups 300 Double Unders 210 Push-ups 300 Double Unders 270 Sit-up Row 1500m   For Time     Post time to comments Compare to 08 JAN 10   Rules: –  Each team member does equal work –  Only one team member working at a time –  Complete one exercise before moving to the next oneRead more

Rest Day         CFE WOD: Choose a sport, and perform 3-5 rounds of: Run: 800m, rest 4 minutes Row: 1000m, rest 4 minutes Bike: 2 miles, rest 4 minutes Swim: 200m, rest 4 minutes   Post sport and total sprint time to commentsRead more

  “Are you a Halloweenie?”   Perform as many reps as possible at each station for 1 minute, with 15 seconds between each exercise: “Spooky” Sit-up Slammers (12/8) “Horrific” Handstand Push-ups “R.I.P.” Row for Calories “Boo” Burpees “Wicked” Wall-Ball Shots @ (20/14) @ 9′ “Jack O’Lantern” Jumping Pull-ups “Petrified” Pistols “Killer” Kettlebell Swings (70/55) “Skeleton” Squat Jumps “Lethal” Lateral Jumps (24/20″)   2 rounds* For Score *2:45 minutes rest between rounds     Post score to commentsRead more