01.31.15 Saturday

Super Bowl Saturday! It’s the Seahawks vs. the Patriots. Wear your best NFL tshirts or jerseys (any team) Saturday and you will receive a CFE koozie (to use for the big game Sunday…ummm for that bottled water for those on the Paleo Challenge!). WOD: In...

01.30.15 Friday

STRENGTH: Turkish Getup 2 sets x 3 reps each side WOD: CrossFit Open 11.2 15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24″ / 20″ AP: Pull Up Work...

01.29.15 Thursday

STRENGTH: One Arm KB Strict Press 3 x 5 each arm WOD: For Time: 800m Run 10 Russian KBS (44/35#) Rest 1min 400m Run 20 Russian KBS Rest 1min 200m Run 30 Russian KBS Rest 1min 100m Run 40 Russian KBS 6:00am CFLite Class 1000m Row for time Rest 2min Then: 8min AMRAP 10...

01.28.15 Wednesday

STRENGTH: Back Squat 20 Unbroken Add 5lbs to previous 20 unbroken WOD: EMOM 12 Minutes: Even 10 Burpee Pullups Odd 15 Wall Balls (20/14#) AP: Tabata Hollow Body Rocks ____________________________________________________________________________________________ 6:00am...

01.27.15 Tuesday

SKILL: Toes To Bar Work WOD: For time: 15 OHS (95/65) 20 T2B 200m Run 20 Front Squat (95/65) 15 T2B 200m Run 30 Lunges (95/65) 10 T2B 200m Run *20min CAP _____________________________________________________________________________________________ 6:00am CFLite Class...