Wednesday 02052014


Our next Family and Friends day for all classes and locations is February 17th.  Follow this link to RSVP yourself and your friend!  If you have any questions, please email us at [email protected]  

There will be no Competitors class this Saturday February 8th at 12pm.  

LAST CALL for the pre-order Team T-shirts and Tanks going out Feb 6th.  You can place your order by clicking HERE  

Do you need to work on those double-unders?  Come join us with World Champion Molly Metz for a two hour Double-under seminar to help you successfully get those Double-unders!  

Date:  Sunday, February 16 

Time:  9:30am – 11:30am  

Click HERE to Register

Getting FIT
Getting FIT


A.  CGBP – 3 x 10 w/2 Min Rest 

B.  3 Rounds AFAP w/Partner 

30 x Burpees 

40 x Cal Row 

50 x Russian Swings 


A.  CGBP – 3 x 10 w/2 Min Rest 

B.  3 Rounds AFAP w/Partner 

30 x Burpee Box Overs @ 24inch/20inch 

10 x Muscle-ups or 30 x C2B Pull-ups 

20 x Deadlifts @ 225lb/135lb 


A.  CGBP – 3 x 10 w/2 Min Rest 

B.  3 Rounds AFAP w/Partner 

30 x Burpee Box Overs @ 24inch/2oinch 

20/15 x Muscle-ups 

20 x Deadlifts @ 315lb/185lb  

-Post results under comments

15 Responses
  1. Crysta P

    A. 55, 65, 75 – have not done bench presses in a while. should’ve added more weight as this was not particularly challenging.
    B. 15:23 w/Nicole (BBO @ 16inch, pull-ups, DL @ 75lb). This was actually fun as a whole (other than my last set of pullups).

  2. Sara Jech

    A. My true weakness came out!
    85 (8 reps), 75, 75……….

    B. 11:39……..
    Did this one alone as there were odd numbers…
    4 Rounds
    15 Burpee box overs…….
    15 Ring Rows… trying to get my rips healed up
    10 DL @ 145….. Missed counted my weight.. didn’t realize it until the end..
    Great WOD…. Could have done a couple more rounds I think tho!

  3. Jason

    A. Liked doing the CGBP, not a skill we work on much.
    B. 15:28 with John.
    DL @ 155

    Like the Partner WODs, nice to have someone to help keep you moving, and give a couple seconds rest between movements.

  4. Monica

    A. 35# and then 45#. Embarrassed to say, haven’t done these in many many many years. Felt awkward and unstable.
    B. 18:53 with Renee.

  5. Julie Davies

    Well hello from White Springs Florida. Conditions: 77 degrees; 66% humidity.
    Warm up: 10 min run; out of breath
    15, 9, 6,3:
    Sit ups
    Great work out!! Miss everyone

  6. Carrie

    A. 85, 95×2. Funny how when you get to 10 you definately notice one weaker arm.
    B. 14:20 with Susan. Love partner workouts!!!

  7. megan l

    A. 65# CGBP (this was my 1 rep max prior to this)
    B. 12:??
    Tried to do kipping pull-ups, some were good, some were a little weak.
    Burpee box jumps were a little wobbly at times.
    85# deadlifts, felt a little light:)
    Great WOD but the box bit me in the shin AGAIN! What is the deal?

  8. Nicole Chovan

    Taking it easy again today.
    A. 65-75-85
    B. 15 minute AMRAP of 10 cal AB and 30 GHD sit ups. Made it through 4 rounds. Tough one! Legs killed a ton more than I thought. Was a little slow on the GHDs but relatively new movement for me. Don’t think I’ve ever done it in a workout. Good day.

  9. Laura S

    A. 55-65-65 (couldn’t do the last rep)
    B. w/ Sarah: 16:08 (green band, DL @ 115)

    Great workout after coming off night shifts!!