Archive for March, 2018

2018 March 31 WOD

Posted: March 30, 2018 in Uncategorized
Metcon

“Eva”
5 RFT
Run 800 meters
30 Kettlebell Swings (72/53)
30 Pull-ups
Compare to May 6, 2017

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2018 March 30 WOD

Posted: March 29, 2018 in Uncategorized
Strength

25 minutes to complete Back Squats based on 1 rep max from Tuesday.
5 @ 45-55%
5 @ 55-65%
3 @ 65-75%
2 @ 75-80%
2 @ 80-85%
2×10 @ 70-75%

*If you did not test Tuesday, find your 1 rep max today in preparation for percentage work over the next couple of months.

Metcon – 15 minute time cap

50 Wall Balls
100 Double Unders
40 Wall Balls
80 Double Unders
30 Wall Balls
60 Double Unders
Compare to April 5, 2017

2018 March 29 WOD

Posted: March 28, 2018 in Uncategorized
Warm-up

EMOMx9
Minute 1: 10 Medball Cleans
Minute 2: 25’ Line Sprints for 45 seconds
Minute 3: 10 Push-ups

Metcon

Teams of 3
AMRAP 25:
75 Calorie Bike
50 Power Cleans (135/95) – 50%
75 Calorie Bike
50 Power Cleans (155/105) – 60%
75 Calorie Bike
50 Power Cleans (185/135) – 70%
75 Calorie Bike
50 Power Cleans (205/145) – 75-80%

2018 March 28 WOD

Posted: March 27, 2018 in Uncategorized

“U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. He is survived by his parents, Jorge and Teresa Elizalde, sister Rachel, and daughter Sydney Grace.”

Hero – “Adrian”

7 RFT
3 Forward Rolls
5 Wall Walks
7 Toes to Bar
9 Box Jumps (30/24)

Time to Squat!

Posted: March 26, 2018 in Uncategorized
Strength

20 minutes to establish a 1 rep max Back Squat

Metcon

“Nancy”

5 RFT
400 m Run
15 Overhead Squats (95/65)
Compare to April 10, 2017

20 minute time cap on Nancy today. Push hard!

“Lynne”

Posted: March 25, 2018 in Uncategorized

Hope everyone had a great experience at the CF Level 1 at Mayhem this weekend! Help us welcome our newest member to the coaching team…Rachael Harrison! We are so excited!

5 Rounds
Max Bench Press (bodyweight)
Max unbroken Pull-ups
*Move directly from Bench Press to Pull-up and rest as needed between rounds.

Compare to September 13, 2017

Sunday Funday!

Posted: March 24, 2018 in Uncategorized

Come join us for our final Sunday Funday! We’ll open at 1:00 and plan to close at 3:00.

Ben and Emily will be here so make sure to come out and yell loud for our Central East REGIONAL BOUND friend!

Saturday Partner WOD!

Posted: March 23, 2018 in Uncategorized

Don’t skip today! Come see us!

Teams of 3

100 Calorie Row

75 Burpees over Barbell

75 Power Cleans

100 Toes to Bar

75 Power Cleans

75 Burpees over Barbell

100 Calorie Row

18.5!!!

Posted: March 22, 2018 in Uncategorized

We’ll open the doors at 4PM for the last FNL of the year. Come see us!

2018 March 22 WOD

Posted: March 21, 2018 in Uncategorized

Come see us tonight for the final live announcement at 7PM!

Strength/Skill

EMOMx8
2 Push Press

Metcon

3 RFT
20/16 Calorie Bike
20 Kettlebell Swings
20 Sit-ups (or V-ups)