Thank you everyone for the thoughtful card and gift certificates! I enjoy working out with you all (minus CJ) and look forward to a successful WOD 2014. Happy Holidays!

Note – I’ll post a WOD for Monday but won’t be there. After Monday’s post the next one will be Friday the 27th. Happy Holidays! Warm Up: Warmy Take about 5 minutes to warm up on today’s exercises. Xfit WOD: “12 Days of Christmas” 1 Wall walk 2 Sprints (down and back = 2) 3 […]

Warm Up: Warmy Take 5 minutes to warm up on today’s exercises Rest 1 minute…then Xfit WOD: For time: 25 Box jump, 24 inch box 25 dips (using edge of bleacher) 25 Kettlebell swings, (35/25) Walking Lunge, 25 steps 25 abmat, wall ball sit ups 25 Push press, 45 pounds 25 hollow rocks 25 Wall […]

Warm up: Warmy 3×5 squat cleans (use a challenging weight, around 70% of 1 RM 15 KB swings (35/25) in between sets Xfit WOD: 3 rds for time of; 75 DU’s, rd two 50 and rd three 25 30 squat cleans (95#/65#) 30 slam balls Pull up WOD; 11,8,7,6,6 Post results to comments.

Happy Friday the 13th! Hey gang, I created this Form to get an idea of where we’re at with our morning gathering. If you wouldn’t mind taking a few minutes to complete, I’d appreciate it. Warm Up: Warmy 2 rds of; Weighted plank holds (10#/25# plates) 10 candlestick rolls Suicide handstand hold Partner up – […]