For Valentine’s Day – a Girl’s named WOD 🙂 “Barbara” Five rounds for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest exactly three minutes between each [...]
Strength (25 Minutes): Hang Clean – work to a heavy double (2). Practicing catching the bar low with every rep. Then, 4 rounds for time of: 12 Wall Ball (20/14lb) 9 Hang Power Clean [...]
Skill: Handstand PU progressions For time: 21 HSPUs 21 Burpees 25 DUs 15 HSPUs 15 Burpees 50 DUs 9 HSPUs 9 Burpees 100 DUs Scaling options: Reduced ROM HSPUs, reduced reps for HSPU sub HSPU for [...]
U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), [...]
Strength: Dimel Deadlift 3×15 @ 35-40% of 1RM. Beginners should do standard Deadlift 5-5-5-5. Then, for two minutes: 7/7 DB Snatch (40/25lb) (Advanced should use 70/40k KBs) 15 Toes-to-bar [...]
Today marks our two year anniversary of being open! Whoo hoo! So come celebrate with us with a little… “Fight Gone Bad” Perform one minute of work at each station, move to the next station [...]
Strength: Front squat – 6×10 @ 40% of your 1 rep max at slow tempo. Practice staying tight all the way through the squat (four counts down, 0 count at bottom, 2 counts up, 0 at top). [...]
Balls, Belles, & Burps (brought to you by CFNE) On the 2nd minute – for 10 rounds 10 Wall Ball (20,14lb) 10 KB Swing (24/16k) 10 Burpees If/when you don’t finish a round within [...]
