WOD for Wednesday, 9/30/15: 3 rounds: AMRAP for 1:30 minute: row for calories AMRAP for 1:30 minute: C2B pull-ups AMRAP for 1:30 minute: air squats rest 1:30

WOD for Monday, 9/28/15: 20 thrusters (115#/75#) 15 toes to bar 10 box jumps (30″/24″)

WOD for Friday, 9/24/15: 5 rounds: 25 wall balls (30#/20#) 50′ handstand walk

WOD for Wednesday, 9/23/15: 50 calorie row 40 kettlebell swings (70#/53#) 30 box jumps (24″/20″) 40 kettlebell swings 50 calorie row

      Happy Monday CFA! If you haven’t noticed, there’s a bit of a change of the seasons thats happened at the box. School started recently which means busier schedules for most of you! And when we start to get busy, we start to get stressed, and when we start to…

WOD for Monday, 9/21/15: 3 rounds: 20 deadlifts (185#/125#) 10 muscle-ups

WOD for Thursday, 9/17/15: 3 rounds: run 400m rest 2 minutes 10 power snatches (135#/95#) rest 2 minutes

WOD for Wednesday, 9/16/15: 21-15-9 back squat (185#/125#) calorie row

WOD for Tuesday, 9/15/15: 4 rounds: 20 kettlebell swings (70#/53#) 10 burpee muscle-ups

WOD for Friday, 9/11/15: 14 rounds: 9 wall balls (20#/14#) 11 sit-ups