Team of 2 WOD EMOM x 32 min 1- shuttle runs 2- 20/16 cal row 3- 15 KBS 45/55/70 4- 1 rd of Cindy – 5 pull ups, 10 push ups, 15 squats *Partner 1 will do min 1 of shuttle runs then rest during min 2 while partner 2 does shuttle runs. Then partner […]

Class CANCELLED – sorry for the inconvenience. The parking lot at the gym is really bad we don’t want people getting stuck.   AT HOME WOD: Tabata – 20 sec ON 10 sec OFF x 8 (4 min at each) -squats -sit ups -push ups -burpees  

Team WOD In teams of 2, alternate sets to complete four each of: A – 10 Ground to Overhead 15 med ball situps *Choose weight that is challenging to move without rest through the ten reps. B – 75 double unders *Partner 1 will start on A while partner 2 begins B.  Switching  stations when […]

Clean It Up challenge RESULTS Overall Winners  Deb Simpson & John Fabrizio combined 6.8 inches lost & 11.2 lbs lost 2nd place Winners WODdammit – Sarah & Becca West combined 17.12 inches lost & 5.4 lbs lost 3rd Place Winners  Rikki Polmizjl & Kim Baggs combined 2.14 inches lost & 3.4 lbs lost Additional Winners […]

CFCody & Comp WOD Nutrition Challenge Re-Test WOD ‘Fight Gone Bad’ Three rounds of: Wall-ball, 20/15 pound ball Sumo deadlift high-pull, 75/55 pounds Box Jump, 20″ box Push-press, 75/55 pounds Row (Calories) 1 min rest In this workout you move from each of five stations after a minute. The clock does not reset or stop […]