Friday 4/29/15: Rest Day

*Yogis make sure you sign up for Sunday’s Flow if you plan on attending. Thank You

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Thursday 4/28/16: WOD

***CFKids Today Please join us at the following times: Lions 5:30-6:00 Cubs 6:00-6:30 *Drop-ins welcome. Buy a punch card for reduced class rates* WOD: “Cindy” AMRAP in 20 min of: 5 Pull-ups 10 Push-ups 15 Air squats OnRamp: For time: … Continue reading

Wednesday 4/27/16: WOD

Yoga 906 6:30pm WOD/Strength: Thrusters 1-1-1-1-1-1-1 -Then- 3 Rounds not for time of: 8 Push press 135/95# 6 Front Squats 135/95# 50yard sled pull (heavy) OnRamp: “Helen” 3 Rounds for time: 400m run 21 Kettlebell swings 12 pull-ups May Measurements/Nutrition … Continue reading

Tuesday 4/26/16: WOD

Strength: Bench press WOD: 3 Rounds for time of: 500m Row 2 Rope climbs (*sub a total of 4x floor to stand, each round) 15 Toes to bar 10 Ring dips 10 Hang power snatch 95/65# OnRamp: “Nancy” 5 Rounds … Continue reading

Monday 4/25/16: Rest Day

*Cleaning ladies will be at the box today from 8am-noon. Please note the floors will be wet. Thank you! Strength New strength session will start Monday May 2. I will hold a meeting on Tuesday April 26 at 5:30 for … Continue reading

Sunday 4/24/16: WOD

WOD: 4 Rounds for time of: 50 Double-unders (*sub 3x singles) 10 Backsquats 135/95# 15 Push-ups 10 Clean and jerks 135/95# OnRamp: 3 Rounds for time: 800m run 15 medicine ball cleans 20 push press Yoga 8:15am *Cleaning ladies will … Continue reading