Skills: Squat Snatch Strength: 20 minutes to establish 1 rep max squat snatch WOD: 800M 75 Wall ball shots to .....
HAPPY BIRTHDAY SEANA!!! Skills: Front squats with pause Strength: 7×2 Front squats with 3 sec pause at bottom WOD 100M .....
Skills: Overhead Squats, Snatch Balance Strength: Est 1 rep max snatch balance WOD 3 Rounds for Form Max effort pull .....
TEAM SATURDAY! As a 2 person team complete: Part 1 FRAN. 21 – 15 – 9 Thrusters Pull-ups **Partner 1 .....
Benchmark Friday! Dirty Dozen 25 lunges 20 pull ups 50 box jumps 20″ 20 double unders (60 singles) 25 ring .....
SUMMER CRUSH WEEK CONTINUES!!! WOD: 5 Muscle ups / 2 Front squats 205/135 4 Muscle ups / 4 Front squats .....
There appears to be some type of crazy gene in the water here in Ocala. I keep getting requests for .....
SUMMER CRUSH WEEK CONTINUES! Skills: Power Cleans, Lateral Burpees with a Double Tap WOD 4 Rounds for Time (2) 40yd .....
Summer Crush Week WOD 2 / 2.1 2 minute as many climbs as possible – Rope Climbs 3 rounds for .....
CFIL will be adding a 9am class starting August 21st, 2012 to accommodate you morning WOD’ers! ALSO – stay tuned .....
Summer Crush Games WOD WEEK! 25 deadlifts 155/95 18 hang cleans 155/95 12 push press 155/95 25 box jumps 400m .....
TEAM SATURDAY! 2 person team: 3 rounds for reps Kettlebell swings 16kg / 24kg Pull ups Push Press 65/95 Jumping .....
