Wednesday 130626

Black Box WOD/Beginner WOD:
3 rounds- 7 mins work, 3 minutes rest: AMRAP 3 wall walks (10 yoga push ups), 20 lunges, 10 knees to elbows

Competition Team WOD:

‘Design your own WOD day–kinda!’: Each class will draw 10 exercises out of a hat which will compose the WOD.


We’ve raised over $1,100 for Hope for Cures, won’t you join us on Sat., July 6th?
Embrace fear to improve mental strength
Who should treat obesity?
1-legged hip thrusts: Cleaning up technique and coaching cues
How to accomplish anything
5 steps to stop worrying what people think of you
ANNOUNCEMENT: Games tix/automatic registration/July schedule/storage bins

Here’s what’s on tap for Thursday’s classes:

Black Box WOD/Beginner WOD:
Work up to a heavy single back squat

Competition Team WOD:
Part A. 5×3 Strict Press
Part B. AMRAP 30 on/30 off for 12 minutes: 135/95 # push press (odd minutes), pull ups (even minutes)


  • AndyK

    6:00am CFE – Pick a WOD out of a hat:

    Run, 800 m
    20 Ground To Overheads, 45 lbs
    50 Wall Balls, 20 lbs
    35 Push-ups
    30 Ring Dips
    30 Medicine Ball Cleans, 20 lbs
    20 Toes-to-bars
    30 Handstand Push-ups
    100 Walking Lunges (50/leg)
    Run, 400 m

    24:11 – fun WOD, very sweaty

    • reisbaron

      Safe to say CFE people are on their own for Beyond the Whiteboard today.

  • stevenrerickson

    5:40 all levels- thanks coach Micheal!
    3+1/3+13/3+8. Wall walks are nasty nasty creatures!

  • jsg

    6:45 –> 3+0 / 3+0 / 2+22…..wall walks were a killer….

  • Anthony

    24:16–6am CFE—-that was awesome—-I hope to stop sweating by noon…

  • Kristin

    Kyle’s AM Results

  • Albert Insogna


  • Kristin

    Coach Kyle’s midday results

  • Nicki Osborn

    5/5/4+3 (HSPUs with 1 abmat instead of wall walks, third set of lunges with 10# plate)