Get-together update this Sunday; so far Chris, Kevin, me, Mo, Ben and Chuck and families have committed. Anyone else? Warm Up: Warmy+ 2×2 Power clean, 2×2 Hang snatch, 2×2 Push press + 25 DU’s after each exercise set. Xfit WOD: For Time: 4 times around field 50 Wallballs (20/14) 40 Box Jumps (24/20) 30 Burpees […]

This weekend, the 19th (Sunday) is our party at Chuck’s house/lake.  Let’s get a count on who’s planning on coming.  I think the plan was maybe 12ish so we can have some lake time.  Those planning on coming a dish or side is suggested to bring and/or beverages.  Chuck, what else do we need to […]

Warm up: Warmy+ 3 deads, 3 hang cleans and 3 push press x3 rds. Run down and back Xfit WOD: 40 Hang snatch (65/45) 30 Thrusters (75/55) 20 Power cleans (95/65) 10 deads (185/115) Go back up the ladder after completing 15 burpees. **while P1 works, P2 runs 1 mile. If runner finishes before partner […]

Warm Up: Warmy+ 5 box jump overs, 5 KB snatches (35/20) each arm + 25 single skips Xfit WOD: 4 Rounds for time: 20 Box jumps (24″/20″) 20 Kettlebell swings (53/35) 10 Bulgarian splits squats (53/35) 50 DU’s (2:1 single skips) Pull up work: 18,11,10,10,9

Warm Up: Warmy+ 5×3 clusters + 20 jumping jacks Xfit WOD: In honor of the 2018 CF Games – Teams of 2 complete the following; 180 total reps of; Thrusters (75/55) Burpees over bar OHS (65/45) 8 Runs (down and back, outside/ea.) Time Cap: 28 minutes Pull up work; 5×10