Training

Wild Wednesday

Wild Wednesday Buy-In 5 minutes run,row,bike,ski or swim!??! 20-18-16-14-12-10-8-6-4-2 reps of: Ghd sit ups Good morning 45#/35# Metcon (Time) 4 rounds for time: 50 double unders 40 air squats 30 dumbbell Snatch 50#35# 20 box jumps 24″/20″ 10 ring rows Read more…

By Mike, ago
Training

Monday, August 13

Monday, August 13, 2017 Buy-In run 400 meters 20 back extension 1 minute hang pull up bar downward dog 10 ring rows Strength Shoulder Press (work up to heavy single) Bent Over Row (5 sets x 5 reps) Gymnastics Metcon Read more…

By Mike, ago
Training

Ruck Sunday

The 7 am Ruck will again meet at CFGB and go to Fountain Pond carrying 30#/20# in our packs. We will MOVE AS A TEAM to our destination and perform a 20 minute AMRAP at the pond and then MOVE Read more…

By Mike, ago
Training

TGIF

TGIF Metcon Metcon (Time) 30 GHD Sit Ups 30 DB Snatches  50#/35# 30 GHD Sit Ups 30 Barbbell Lunges 75#45# 30 GHD Sit Ups 30 Goblet Squats 50#/35# 30 GHD Sit Ups

By Mike, ago