Contact Us






Get e-mail notifications of new blog posts! Enter email address below.

Recent post

Monthly Archives: January 2017

Tuesday January 10, 2017

TEAM TUESDAY & BRING A FRIEND DAY!
For Total Reps: 2 Rounds
station 1: 1 minute Bike, for calories
station 2: 1 minute Burpee to 6″ target
station 3: 1 minute Hip Extension
station 4: 1 minute Sit-ups

-rest 1 minute-

station 5: 1 minute Kettlbell Snatches 53/35
station 6: 1 minute Box Jump Overs 24/20
station 7: 1 minute Dumbbell Burpee Box Step […]

By |January 9th, 2017|WOD|Comments Off on Tuesday January 10, 2017

Monday January 9, 2017

WOD
For Time: 
50 Wallballs 20/14
50/35 Calorie Row

-rest 3 minutes-

30 Thrusters 95/65
30/20 Calorie Row

-rest 3 minutes-

15 Clean & Jerks 135/95
15/12 Calorie Row

By |January 8th, 2017|WOD|Comments Off on Monday January 9, 2017

Saturday, January 7, 2017

WOD
For Time
20 Deadlifts 225/155
3 Rounds of ‘Cindy’
15 Deadlifts 225/155
3 Rounds of ‘Cindy’
10 Deadlifts 225/155
3 Rounds of ‘Cindy’
5 Deadlifts 225/155
3 Rounds of ‘Cindy’

By |January 6th, 2017|WOD|Comments Off on Saturday, January 7, 2017

Friday January 6, 2017

AMRAP 7
5 Power Snatches 135/95
7 Burpees over bar
15/12 Calorie Row

-rest 2 minutes- 

AMRAP 7
7 Power Snatches 115/75
7 Burpees over bar
15/12 Calorie Row

-rest 2 minutes-

At 18:00: 12 minutes to establish a 3 rep heavy Back Squat (take from the rack)

By |January 5th, 2017|WOD|Comments Off on Friday January 6, 2017

Thursday January 5, 2017

Strength, Bench Press: 5-3-3-1-1-1

Accessory: 3 Rounds For Quality
15 Dumbbell Bench Press
10 Barbell Bent Over Rows
Accumulate 1 minute in an active hang

By |January 4th, 2017|WOD|Comments Off on Thursday January 5, 2017

Wednesday January 4, 2017

Weight Lifting Wednesday!
CFNE Big Clean Complex
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all […]

By |January 3rd, 2017|WOD|Comments Off on Wednesday January 4, 2017

Tuesday January 3, 2017

AMRAP x 25
Teams of 2
7 Kettlebell Burpees 53/35
50′ Farmer’s Walk
10 Box Jumps 24/20
50′ Farmer’s Walk
7 Kettlebell Burpees 53/35
*one partner completes a full round then switch

Kettlebell burpee means the athlete does a straight-arm burpee then deadlifts the kettlebells off the ground; that equals one rep.

By |January 2nd, 2017|WOD|Comments Off on Tuesday January 3, 2017

Monday January 2, 2017

WOD
For Time: 5 Rounds
50 Double Unders
15 Kettlebell Swings 70/53
*13 minute time cap

Midline Cashout
Accumulate 2 minutes in an L-sit
Accumulate 2 minutes in a GHD Hold (supine)

By |January 1st, 2017|WOD|Comments Off on Monday January 2, 2017

FIND US ON FACEBOOK

BECOME A MEMBER TODAY