Main WOD: Pick any skill or lift   Post choice and result to comments     Gymnastics WOD: 5 rounds for time: 7 Pistols with Roll 14 Ring Push-ups   Post time and experience to comments     CFE WOD: Choose a sport: Run: 6 x 400m, rest 2 min Row: 6 x 500m, rest 2 min Bike: 6 x 1200m, rest 2 min Swim: 6 x 100m, rest 2 min   Post sport and sprint time to comments    Read more

Warrior Dash 2012 “Shangri-La” Row 500m, 1000, 500 20 Knees-2-Elbows 30 1-arm Kettlebell Snatch (55/35) (15 each arm) 100 Jumprope Singles   3 rounds for time     Post time to comments Note: Row 500m at beginning of round 1, 1000m round 2, and 500m round 3Read more

Reminder: No class Saturday morning. Go Run!! 🙂 WOD: 5K trail run   Post time to commentsRead more

Warrior Dash is Saturday, so no class Saturday morning. A WOD will be posted that can be done on your own. “Nancy” Run 400m 15 OverheadSquats (95/65)   5 rounds for time     Post time to comments Compare to 02 SEP 11Read more

Rest Day       CFE WOD: Choose a sport: Run, Row, Bike, or Swim   10 x 40 sec on, 20 sec off   Post sport and total distance covered to commentsRead more