• Sat 23JUN 2012
    174 Comments

    Incredible Hulk

      AMRAP 20 minutes of 5 Deadlift 5 Hang Power Clean 5 Front squat 5 Pushpress 5 Backsquat 115/70

  • Fri 22JUN 2012
    24 Comments
    Isabel

    Isabel

    Strength – Power Snatch – Isabel For time: 30 Snatch 135/95  

  • Thu 21JUN 2012
    18 Comments
    Upside down

    Upside down

      5 rounds of: 5 HSPU 10 v-snap 30 total second plank   ****Reminder that starting Monday July 2nd, every member will be required to wear tall socks when they have to perform any deadlifts, cleans, snatches or box jumps. That is for your own health and safety. Thank you for your understanding.****  

  • Wed 20JUN 2012
    29 Comments
    Thank god for hump day

    Thank god for hump day

    Group strength – Push Jerk AMRAP 18 min of -7 Push Jerk 135/95 -14 box jumps 24/20 -21 Hand release pushups

  • Tue 19JUN 2012
    50 Comments
    Row row row your boat

    Row row row your boat

    Team of 2 Row for a total of 5 km.  -Team member 1 rows 500m then Team member 2 rows 500m until the team reaches 5 km.   Thanks Rogue for double checking the welds on our pullup cage before sending it.

  • Mon 18JUN 2012
    49 Comments
    Hello 3rd week of MCF

    Hello 3rd week of MCF

    40 over head lunges (45/25) 6 muscle up 30 over head lunges 4 muscle up 20 over head lunges 2 muscle up   ***Heads up that starting next Sunday, the class will have a scheduled WOD from 10-11am then Open gym from 11-noon*** Photo posted today is one of our first visit at our current

  • Sun 17JUN 2012
    9 Comments
    Double Double

    Double Double

    100 Situps Then AMRAP 10 min. of double unders 100 situps Score total time in seconds minus skipping

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