Thursday 3-10-16
Floor Press 5-5-5-5-5 ___ “Half Mile” One Sprint Round For Time Calorie Row (25/20) 25 Heavy Rope Jumps 25 Burpees Think you can do this in less than 3:00?
Wednesday 3-9-16
Open Gym 6-8am & 5-7pm Members are encouraged to make up a missed workout or get in extra work in skill, strength and/or conditioning. ***If you plan on doing 16.3 on Friday, today is a…
Monday 3-7-16
Coach Kara getting prepped to coach her group at the CF Level 2 this weekend. She doesn’t look nervous at all, does she? “Git Er Done” AMRAP 8 9 Push Ups 7 KBS (53/35#) 5…
Friday 3-4-16
16.2 is… Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the…
Thursday 3-3-16
Tabata Thursday Row (calories) Plate Burpees DB Snatch (45/25#) Box Jumps (24/20″) Complete a full tabata protocol at each station (8 rounds of 0:20 on, 0:10 off) before moving to the next station. One minute…