WOD: Tue 01.07.2014 “The Admiral”
No Kid's Class Today at 4:30pm
"The Admiral"
3 Rounds:
20 Burpee Pull Ups
20 Front Squats (155/105)
20 Box Jumps, 24"
Workout Courtesy of CFNE
Event: Holiday WOD and Prizes Announced
"Cotton-Headed Ninnymuggins"
Teams of 3 Complete:
1500 Meter Row - Each Athlete Rows 500 Meters
150 Kettlebell Swings
150 Box Jumps
150 Sit Ups
150 Pull Ups
150 Wall Balls
150 Burpees
150 Double Unders
Team 400m Run
WOD: Sat 11.23.2013 “Fight Gone Bad”
Grand Opening Today!
Classes at 9am and 10am
Social at 11am
Fight Gone Bad
3 Rounds:
1 Minute at Each Station Accumulate as Many Reps as Possible
Wall Balls (20/14)
Sumo-Deadlift High Pull (70/53)
Box Jump (20″)
Push Press (75,55)
Row (For Calories)
WOD: Sat 11.16.2013 “Filthy 50”
"Filthy 50"
50 Box Jumps, 24"
50 Jumping Pull Ups
50 Kettlebell Swings (35)
50 Walking Lunges
50 Knees to Elbow
50 Push Press (45)
50 Good Mornings (35)
50 Wall Balls (20)
50 Burpees
50 Double Unders
WOD: Wed 10.23.2013 “Dr. Feelgood”
"Dr. Feelgood"
Every Minute On The Minute For 20 Minutes:
Odd: 10 Over-The-Box Jumps (24/20)
Even: 100 Meter Sprint
WOD: Tue 10.08.2013 “Starships”
"Starships"
AMRAP 15:
9 Deadlifts (155/105)
12 Push Ups
15 Box Jumps (24/20)
WOD: Sat 10.05.2013 “Pursuit of Happiness”
"Pursuit of Happiness"
Every Minute on the Minute For 20 Minutes:
Odd: 10-12 Kettlebell Swings (70/53)
Even: 10-12 Box Jumps (30/24)