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WOD 140401 Strength Back Squat 7-7-7-7 Met-Con: AMRAP in 7:00 5 Burpees 10 KB Swings 20 Double Unders The Results are in! Congratulations to Joanna Gregg and Sean Hardy for qualifying to the SETX [...]

WOD 140331 Deadlift 5 x 5 @ 75% of 1rm Met-Con “Helen” 3 Rounds: 400m Run 21 KB Swings (55/35) 12 Pull-ups

WOD 3-28-14 For Time: 21-18-15-12-9-6-3 • Thrusters (95/65) • Bar-facing Burpees After Party: Stretch & Mobilize! Friday Night Lights is tonight at CFB! As usual everything kicks off a few [...]

WOD 3-27-14 L-Sit: Accumulate a total of 2 minutes in an L-Sit. Handstand: Accumulate a total of 3 minutes in a handstand For Time: • 10 Wall Ball (20/14) • 10 Burpees • 10 HR Pushups • 20 Goblet [...]

WOD 3-26-14 Tabata Running No score, just running from wall to wall for a full Tabata cycle. 3 Rounds: • 15 Box Jumps (24/20) • 5 DB Thrusters rt (45/30) • 5 Atomic Situps • 5 DB Thruster lt • [...]

WOD 3-25-14 Amrap in 15: 10 S2OH 15 Snatches 20 C&J 25 BS 30 DL RX weights 115/75 Scaled 85/55 The clean and jerks will consist of a clean and any style s2oh. Score is total reps completed. [...]

WOD 3-24-14 OHS 6×6 @ 50-65% Death By: Weighted Lunges (75/55) Barbell will be in the front rack position. All lunges will be in pairs (1 per leg in first minute, 2 per leg in second, 3 per [...]

WOD 140321 Strength Back Squat 4 x 5 These are very light reps. Only intended to stimulate the CNS and get you mobilized for the WOD. Rest a little between sets, take it easy. Then… [...]

WOD140320 Skill 10-12 minutes to practice three gymnastics skills of your choice – Pistols, Handstand Push-Ups, Wall Walks, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, [...]

WOD 140319 Strength EMOM for 12:00 2 Thrusters Increase the weight as you see fit. The goal is to move as much weight as possible in the 24 total reps. Don’t count missed reps, just wait [...]