February 2014

10 min to find a heavy Snatch Then… 7 min ladder: 1-2-3-4…. OHS, 135/95 Box Jumps, 30/24 —-Rest 2 Min—- 3 min max DU Need... Read More

10 Minutes to work up to a heavy Clean and Jerk Then…. 7 Minute Ladder (increase by 1 rep of each movement per round) 1... Read More

Bring Sally Up:  the coach will cue the song and you will squat everytime the song says down.  Simple 🙂 SEE VIDEO of WOD DEMO... Read More

9am- Yoga 10am- Olympic Lifting with Coach Ryan 11am- Endurance WOD Hard Cindy AMRAP 25 Minutes 5 Strict Weighted Pullups 35/17.5 10 Ring Pushups 15... Read More

Take 12 minutes to establish a Heavy Thruster Then.. “Jackie” 1000m Row 50 Thrusters 30 Pullups (scale w/band or  jumping pullups) *Rx = 45lb *Intermediate:... Read More

Whacky Wiser Partner Friday!!! The Wiser/Cherie birthday WOD 10-9-8-7-6-5-4-3-2-1 reps of: Push Press (Wiser’s 95#/Cherie’s 65#) Pullups Sumo Dead lift High pull (Wiser’s 95#/Cherie’s 65#)... Read More

5 x 250M Row Then: 10 min  Find 1 RM Jerk Then: 7 min Amrap 10 Shoulder to Overhead 135/95# 10 Box Jumps 36/30 Post... Read More

EMOM 10 Min 20 Double Unders 3 Power Cleans @ 65% 1RM Then 30 Ring Muscle Ups for time or 100 Pullups for time. Post... Read More

Congrats to Maria on her Master’s Womens 6th place. Bob & Maria Fudala at Saturday’s 2014 Winter Warmer CF Comp. ALSO PLEASE WATCH THE WEBSITE... Read More

Endurance WOD 10 Rounds of: 400 Meter Run 10 Pullups 10 Burpees