Warm Up: Warmy 2 rds of; 10 squats 10 push up’s 10 sit up’s down and back Xfit WOD: Without stopping or dropping the bar, complete the following sequence, seven times: Power Clean; Front Squat; Push Press (have bar land behind head, in rear-rack position); Back Squat; Push-Press (have bar land on chest, in front-rack […]

Warm Up: Warmy Take 2 minutes to warm up on today’s exercises. Xfit WOD: “1,000 posts” Today’s WOD represents my 1000 post for the group! The first post was 1/2010…almost 6 years later and we’re still showing up. Although we’re not a true CF gym, we’ve stayed healthy (for the most part), kept in great […]

Warm Up: Warmy Back squat (95/115/135,65/75/95) 25 DU’s in between sets Xfit WOD: Team of 3, for time: (25 min cap) 3k Row, must alternate every 500 meters 150 Burpees, must alternate every 10 burpees. 90 Lunges (115/75), must alternate every 5 reps. Pull up work; 5×10 Post results to comments.

Warm Up: Warmy Deadlift, 5x3x1+ (stating weight 165#, move up from there) Push press, 5×2 (starting weight 95#, move up from there) Xfit WOD: Complete as many rounds and reps as possible in 10 minutes of: 5 Shoulder to overhead press (115/75) 10 Deadlift (115/75) 15 Box jumps (20″/24″) Pull up work 5×10 Post results […]

Warm up: Warmy Tabata, 3 rds. of; Plank Burpees Squats Sit ups Xfit WOD; Teams of 2 complete the following for time; 100 wall balls  75 hang snatch (75/45) 50 front squat (95/55) 25 power cleans (115/95) 100 DU’s (3:1 singles) Pull up work 5×10  Post results to comments.