WOD 7/13/14
10am: Olympic Lifting 11am: Endurance 12noon: Yoga For Time 1 mile row Then… For Time 800m Run 25 Pullups 50 Wall Ball Shots, 20/14 800m... Read More
WOD 7/12/14
“Annie on Bacon” For Time 50-40-30-20-10 Reps of Burpees Med-ball sit-ups
WOD 7/11/14
12 minutes (W/A Partner) 2 Snatches, (squat) 155/105 2 Rope Climbs 4 Snatches 2 Rope Climbs 6 Snatches 2 Rope Climbs 8 Snatches * The... Read More
WOD 7/10/14
Dead Lift 2-2-2 Then: 10 Min AMRAP of: 6 turkish get ups 35#/25# 9 med ball cleans 20#/15# 12 pullups Then: 1200 Meter Run Post... Read More
WOD 7/9/14
Back Squat: 3 x 5 (%70-80% of max) Then… 12 min AMRAP: 15 Push Press, 115/75 15 Box Jumps, 24″/20″ 15 Toes 2 Bar Then…... Read More
WOD 7/8/14
EMOM 7 Minutes 1 Power Clean 1 Hang Power Clean 1 Push Jerk Then…… 10 Minute Ladder 1 Power Clean 205/145 1 Ring Muscle Up... Read More
5 year Anniversary WOD/Party
We are celebrating 5 full years and we want to celebrate with the people who have made it possible. Please Join us Saturday August 2nd ... Read More
WOD 7/7/14
Tire Flipping – 3 min max effort flip of the tire of your choice. Then… ::30 Minutes:: Complete as many 3 min AMRAPS w/2 min... Read More
WOD 7/6/14
10 am- Open Gym only, No Olympic Lifting class 11 am- Endurance 12 Noon- Yoga Endurance WOD CFWC Triathlon 2000m Row 2 Mile Run 250... Read More