Congrats to everyone who participated in our 2nd In House Throw Down. A BIG thanks to our volunteers and judges for helping us all day, we couldn’t have done it without you all! Strength Deadlift 5-5-5-5-5 WOD 12-9-6 Thrusters (135, 95) KBS (70, 53)
Read More »WOD #1 “Merry Go Round” Chipper 800m Row 15 Power Snatch (95, 65) 25 Box Jumps (24, 20) 25 Abmat Situps 25 KBS (53, 35) 400m Team Run 25 Air Squats 25 Deadlifts (95, 65) 300m Team Run with loaded barbell *Each athlete must complete each movement before the[…]
Read More »The WODs and heat times for tomorrow’s team throw down will be announced this afternoon! There are 4 WODs that will take place tomorrow. Athlete meeting will begin promptly at 8:00am, so please arrive prior to that. Judge’s meeting will take place at 8:30am. The first heat will begin at[…]
Read More »Congrats to Ann Flynn & Erin McNulty for getting their first unassisted pull-ups today after class! Getting strong ladies! Strength Weighted Pull-up Build to 1RM WOD Jeremy 21-15-9 OHS (95, 65) Burpees
Read More »CF Kids limbo! Warm Up 2 rounds 200m Row 10 Sit-ups 5 Push-ups Focus Deadlift with Barbell Pistols WOD For time: 300m Row 25 Pistols/Squats 20 Push-ups 15 Deadlifts 10 Burpees 5 Roll Ups Game!
Read More »Brian and Chris crushing their pull-ups. Announcements The Friday 7:15pm class tomorrow will be cancelled so we can set up for the throw down. Endurance 800m Run for time WOD Annie 50-40-30-20-10 DUs Abmat Sit-ups
Read More »Congrats to Jill for RXing Tuesday’s tough WOD! Announcements All athletes competing in the throw down, please arrive by 8:00am to get warmed up and for the athlete meeting. Judges please arrive by 8:30am for a judge’s meeting. The first heat will begin promptly at 9:00am. While children are welcome[…]
Read More »The In House Throw Down will take place on Saturday, May 4. Please arrive by 8:00am for registration, the first heat will begin promptly at 9:00am. Please come on Saturday with your team name! Team 1 Ashley Neary Scott Lerner Jill Wasnewsky Team 2 Darrelle Clifford Ashleigh Wosny Joanie Mitchell[…]
Read More »Strength Front Squats 2-2-2-2-2 Pause 0:03 at bottom of squat WOD 10-9-8-7-6-5-4-3-2-1 Power Cleans (135, 95) 1 Rope Climb
Read More »Warm Up 2 Rounds 9 Supermans 6 Squats 3 Roll Ups Focus Deadlifts Wall Balls WOD 15-12-9 Wall Balls Deadlifts GAME!
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