Make Up Day – Jun 20, 2013
Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are: Clean and Jerk 1-1-1-1-1-1-1 then EMOM for 6 minutes 2 clean and jerks (85%) "The…
Daily WOD – Jun 19, 2013
Banded Box Back Squat 10x2 (30% bar, 50% band) Then 4x8 GHR (glute ham raise) from floor
Daily WOD – Jun 18, 2013
"Regional Event 6" 100 double unders 50 hand stand push ups 40 toes to bar 30 shoulder to overhead (160/100#) 90' walking lunge (160/100#, front rack) WOD Notes: For the Regional competitions, there was a…
Beef, it’s what’s for dinner, again!
Hey all, its beef ordering time again! I spoke with Rineer Family Farms, who many of our members already use for a supply of grassfed beef, and he is willing to split up a couple…
Daily WOD – June 17, 2013
3 rounds for time of: 30 wall balls (20/14# to 10/9') 400m run with medicine ball WOD Notes: You must hold the medicine ball throughout the entire workout. There is a 5 burpee penalty if…
Sunday Football WOD – June 16, 2013
"The (Front) Mooch” As many rounds as possible in 9 minutes of: 3 Front Squats (205/135) 6 Pull Ups 9 Push Ups WOD Notes: This WOD was adapted from CF Football's "The Mooch" on 130608.…
Daily WOD – Jun 15, 2013
Open Gym! Join us between 8:00 and 11:00 a.m. for Open Gym. You have full access to the gym for 3 hours... to do any workout you want! It's a great chance to pick a…
Daily WOD – Jun 14, 2013
Clean and Jerk 1-1-1-1-1-1-1 Then EMOM for 6 minutes: 2 clean and jerk (80-85%) WOD Notes: Full squat is NOT required for either the 1RM or the EMOM. Get the weight from ground to overhead…
Make Up Day – Jun 13, 2013
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Complete 21-15-9 reps for time of back squat (50%), KBS (70/53#) Push jerk 5-5-5-5-5 then…
Daily WOD – Jun 12, 2013
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of: Overhead squat (115/75#) Box jumps (24/20") Community Notes: Happy Birthday Garrett!!