Rest strength and conditioning, train endurance. Choose one below. Bike: 3-5 x 2M, spin/rest 4:00 between, hold splits within 2-3 seconds Run: 3-5 x 800m, rest 3:00 between, hold splits within 2-3 seconds C2 Row: 3-5 x 1000m, rest 3:00 between, hold splits within 2-3 seconds Post effort to comments.

Warm Up: 2 Rounds; Suicide Handstand Hold 30 seconds 25 Sit Up’s Xfit WOD: “Team Dirty 30″ Mountain Climbers (R=30, L=30) Ring Pulls Walking Lunges (45#/25# plate overhead, 30/leg) Push Up’s Wall Ball (20#/14#) Box Jumps (24″/20″) Double Unders Deadlifts (95#/65#) Ball Slams (20#) Row 500M We’ll set up two dirty 30 stations, split the […]

Warm Up: Row 5 minutes Xfit WOD: 10, 9, 8, 7, 6 of Thrusters (75#/45#) Pull up’s 5, 4, 3, 2, 1 of Thrusters (95#/65#) Pull up’s 1 mile run This will be done with a partner, your rest is how long it takes your partner to do their set. Once the last set/rep is […]

Workout time is at 7am see you then! Warm Up: Tabata jump rope, single skips Xfit WOD: Power cleans 3-3-3. Sets should not be max effort but weight should be challenging; focus on technique. Post loads to comments. For time: 100 Hand-release Push ups 100 Air Squats 100 Double Unders (sit-up’s if your name starts […]

Happy New Year! For those that participated in the Goose, great job! We’ll have some pictures and the results posted to the site soon. I’m taking a poll to see who can meet tomorrow at 7am? Please post a comment and let me know. Thanks!