Dion will be running the Sat Class! NO KIDS CLASS 7:45am or 9:00am Group Warm up (Trainers choice) 7 min AMRAP 5-Stone to shoulder 5-Box Jumps 24/20 Rest 2 minutes 7 min AMRAP 5- Hollow Rocks 5-Push-ups (no need to get off the ground just roll over) Rest 2 min 7 min AMRAP 5-KB Swings [...]
“Nasty Girls” 3 rounds for time of: 50 Squats 7 Muscle-ups 135 pound Hang power cleans, 10 reps Post time to comments.
5-5-5-5-5 Push Press
Rest Day or Work on something you suck at Vote now to help Invisible Children win 1 million dollars through Chase community giving “Build up your weaknesses until they become your strong points.” – Knute Rockne
“Lynne” Five rounds for max reps of: Body weight bench press Pull-ups
CF Football WOD Kalsu On the minute: Complete 5 burpees and perform max rep 135 lbs thrusters on the minute. The goal is to complete 100 total thrusters. *At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At [...]
“Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 [...]
21-18-15-12-9-6-3 rep rounds of: 185 pound Front squat GHD Sit-up We had a great turnout on Saturday……Steven raised over 200.00 towards his roadie fund……Thanks everyone!
AMRAP in 10min of 8 box Jumps 6 sit ups 3 OHS (overhead squat) Great Job ! Taylor Shane Blake
Paul went from a 16:17 to 6:28 GOOD JOB !!!