Warm up: Warmy+ 5×3 Power cleans, bear crawls to half court between sets. Xfit WOD: 5 rds for time of; 30 ball slams (40/30) 30 front squats (95/65) 30 Wall ball sit ups (20/14) 30 Plate pushes (total, complete during WOD however you and your partner want to) 45×2/45 Pull up work; 5×10

Update on party; This Sunday – 12pm – until? Park at Chuck’s house – 5989 Eldridge CT 80004. Those who have offered to bring food/drinks, bring it. Those who don’t know what to bring…100 burpees before you can eat. Warm up: Warmy+ 10,8,6,4,2 deads + run down and back. Xfit WOD: With a Running Clock […]

Get-together update this Sunday; so far Chris, Kevin, me, Mo, Ben and Chuck and families have committed. Anyone else? Warm Up: Warmy+ 2×2 Power clean, 2×2 Hang snatch, 2×2 Push press + 25 DU’s after each exercise set. Xfit WOD: For Time: 4 times around field 50 Wallballs (20/14) 40 Box Jumps (24/20) 30 Burpees […]

This weekend, the 19th (Sunday) is our party at Chuck’s house/lake.  Let’s get a count on who’s planning on coming.  I think the plan was maybe 12ish so we can have some lake time.  Those planning on coming a dish or side is suggested to bring and/or beverages.  Chuck, what else do we need to […]

Warm up: Warmy+ 3 deads, 3 hang cleans and 3 push press x3 rds. Run down and back Xfit WOD: 40 Hang snatch (65/45) 30 Thrusters (75/55) 20 Power cleans (95/65) 10 deads (185/115) Go back up the ladder after completing 15 burpees. **while P1 works, P2 runs 1 mile. If runner finishes before partner […]