Friday, December 30, 2011


We won't be meeting tomorrow, but we will see everyone next year...on Monday. Go out and enjoy a sport of your choice for an hour. Have some quality time with the kids and family. Have a great weekend.

Post fun to comments.

Thursday, December 29, 2011



15 Min AMRAP

10 Overhead Squats 65/95
10 Push ups
30 Double Unders

We will meet up at 0600 and 1630.

Post rounds to comments.

Wednesday, December 28, 2011


Rest Day

Tomorrow we will be meeting up for pull-up challenge makeup and active rest at 1700.

Tony will be there...

Tuesday, December 27, 2011


Warm-up: Everyone should try to get at least 2 min on the rower for a warm-up. This is a perfect deadlift warm-up. Then follow up with whatever we do as a group warm-up.




12 Min AMRAP:
5 Ring Dips
10 Burpees
15 Situps (New Ab Mats!!!)

We will be meeting up at 1700 tomorrow. Morning class will start again next week.

Post weight and rounds to comments.

Monday, December 26, 2011


4X800 m

We won't be meeting up tomorrow.

We will see everyone on Wednesday.

Post 800m time splits to comments.

Sunday, December 25, 2011


4 Rounds:
30 sec max burpees
30 sec rest
30 sec T2B
30 sec rest
30 sec max row for cals
30 sec rest

We will meet up at 1700.

Post lowest rep/cal round to comments.

Saturday, December 24, 2011


"Instant Classic!!"

I want to put Rest Day...but I would hope that no one would want to do anything but hang with friends and family. Eat. Drink. Be Merry!!!

Have a great Christmas Day!!!

Friday, December 23, 2011



“12 Days of Christmas”

1 Burpee

2 Double Under Jump rope (DU’s)

3 Knees to elbows (KTE)

4 Thrusters

5 Rings Dips

6 Pull-ups

7 Sit-ups

8 Squats

9 Wall Balls

10 Push-ups

11 Jumping Lunges (each leg, so you end up doing 22)

12 Kettlebell Swings

Performed like the song, you start with 1 Burpee, then you do 2 DU’s and 1 Burpee, then 3 KTE and 2 DU and 1 Burpee, and so on.

We will meet up 1000.

Remember to dress in your best Christmas clothes!!!

Thursday, December 22, 2011


4 Rounds for time:

10 Pistols (each Leg)
20 Wallball situps
30 Mountain Climbers

Meet at 0600 and 1700

Post times and comments!

Wednesday, December 21, 2011


Rest Day

Have a great AM class on Friday.

Tuesday, December 20, 2011



5 x 5 x 5 x 3 x 3 x 3

Then, the fun begins!


3 Burpees
Max Push Press 75#/55

You finish at 150 Push Presses

We will meet up  @ 0600 and 1700

Post weight and time...

Monday, December 19, 2011


Run 10 K.

Post time to comments.

We will not be meeting tomorrow.

Sunday, December 18, 2011


Push ups
Sit ups
Double Unders

We will meet up at 0600 and 1700.

Post reps to comments.



We are not meeting Sunday and I am late on posting this.

Hope everyone had a great Sunday.

See you on Monday

Friday, December 16, 2011


5 rounds for time

40 Double Unders

30m Bear Crawl

20 Situps

10 Overhead plate walking lunge steps, 45# (25#)

We will meet up at 1000.

Post time to comments.

Thursday, December 15, 2011



AMRAP in 20 min

5 Pull-ups

10 Push-ups

15 Squats

We will meet up at 0600 and 1700.

Post rounds to comments.

Wednesday, December 14, 2011



If you want to swing by the gym tomorrow at 1700 for some active rest...Mike and Stacy will be there.

Tuesday, December 13, 2011


"Tha Hosh"

Buy in: Overhead Barbell Carry 50m (in the hanger if available) perform as a down and back without dropping (you can set the distance), if the bar is dropped 5 burpee penalty, then continue on...

Then complete AMRAP in the remain 20 mins of

5 deadlift (135, 95lbs scale as needed)

5 hang power clean

5 front squat

5 push jerk

5 back squat

once the 20mins is complete...

Overhead Barbell Carry down and back 50m, no penalty for drops, you just have to pick the bar back up. Add this to the 20 mins for your final time.

Score is total time and rounds completed.

We will meet up at 0600 and 1700.

Monday, December 12, 2011


Run: 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30

This workout consists of 3 sets: 6:00, 4:00 and 2:00. Using running as an example, the athlete will perform 100m sprints every 0:30 for 6:00, rest 3:00, and then continue on with sets of 4:00 and 2:00. If the athlete finishes 100m in 20s then the athlete will have 10s of rest.

We will not meet tomorrow...can't wait to see everyone Wednesday.

Sunday, December 11, 2011


Front Squat MWOD

Front Squat

We will meet up at 0600 and 1700.

Post weight and time to comments.


Make-up day/rest day/mobwod day

Today anyone can come in at 1600 if they want to makeup a WOD from the week or redo a London Throwdown WOD. I again will rest today. It will be really laid back so if you would like to bring a friend to introduce to would be a great day.

Can't wait to see everyone at 1600.

Friday, December 9, 2011


Tomorrow we will be rocking out second tries for London Throwdown peeps. We will also have a WOD for anyone else, depending on who shows up. I will personally be doing a Zen like Mobility WOD because I am really sore. We will adjust things for who shows up.

Also, come hang with us afterwards at noon in Bury St. Edmunds for the Bahosh's going away at Benson Blakes. Should be a great time for everyone.

We will meet at the gym at 0900.

Thursday, December 8, 2011



100 Double unders

30 K2E to pull-ups

30 Hang snatch 35/25kg

100 Double unders

We will meet up tomorrow at 0600 and 1700.

Post time to comments.

Wednesday, December 7, 2011



I know I am not the only one happy about this. But seriously, take the day off and enjoy relaxing. We will meet up again on Friday to punish our bodies .

Tuesday, December 6, 2011



BUY IN: Output 1200/800kg of power clean. (Select your own weight).

Then complete…

5 rounds of:

5 Shoulder-to-overhead 60/40kg

7 Front squats 60/40kg

9 Toes-to-bar

CASH OUT: Output 1200/800kg of power clean.

Example for power output on cleans:

12 x 100kg power clean = 1200kg

We will be meeting up at 0600 and 1700.

Post time to comments.

Monday, December 5, 2011


I know today was a tough day so some people may want to take tomorrow off to recover. I will post this WOD but this week will be a tough week with the London Throwdown WODs. Do not over do it.


Cover max distance possible

Row 8x[20:10]

Post distance to comments.

We won't be meeting tomorrow but have your game face on for Wednesday.

Sunday, December 4, 2011


Sprint Tri Complete

Workout 1:
Complete in any order or breakdown…
75 Thrusters 35/25kg
75 Burpee bar hop-overs
75 Pull-ups

We will meet up at 0600 and 1700.

Post time to comments.


Rest Day!!!

Sorry I was late posting this!!!

Friday, December 2, 2011


WOD will be announced tomorrow. We will meet at 0930 at CF Mildenhall. Hope to see you all there. It should be epic.

Post fun to comments.

Thursday, December 1, 2011



Warmup, then work up to 85-90% for the last 3
5 x 5 x 5 x 3 x 3 x 3


15min AMRAP

10 Burpee Box jumps 20in
20 KB swings 24/16
30 Double-Unders

CFMHQ @ 0600 and 1700

Post time and comments...

Wednesday, November 30, 2011


Run: 5 x 800m, hold splits within 3-5 seconds, rest 3:00 between efforts

We won't meet up tomorrow. See everyone on Friday.

Post splits to comments.

Tuesday, November 29, 2011


Team WOD 12 min AMRAP

30 Burpees

75 Double Unders

We will meet up at 0600 and 1700.

Post rounds to comments.

Monday, November 28, 2011



15OHS from the ground 95/65


Tire Flip 10 btween each rd

We will meet at 0600 and 1700.

Post time to comments.

Sunday, November 27, 2011


Rest day.

Because we met 3 days in a row...we are going to skip Monday and meet up on Tuesday. There will be two classes Tuesday at 0600 and 1700. Can't wait to see everyone.

Saturday, November 26, 2011


Tony said he misses everyone...we can't wait to get him back.

Mike and Stacy will be at the gym at 1600 tomorrow. I believe they have something fun for everyone.

Post fun to comments.

Friday, November 25, 2011


Unit One

Tomorrow we will be meeting at Unit One.

I believe the time is 1300-1500...but if I am wrong someone please correct me in the comments.

Heather and I will be back Monday.

Thursday, November 24, 2011


I hope all you jive turkeys had a great Thanksgiving.
5 Rounds for time
400 meter run
10 hand stand push-ups

We will meet up at 1600.

Post time to comments.

Wednesday, November 23, 2011


Rest Day.

Sleeping Tips: Complements of
-Read Before Bed
-Sleep in a Blacked Out Room
-Eat dinner with candlelight
-Have a sleep routine
-Fix your stress

If you guys want a website that you could read for hours, check out

We will meet again on Friday. It will be a 1600 class then we will go to Unit 1 on Saturday.

Tuesday, November 22, 2011




Deck of Cards

Hearts = push-ups

Spades = sit-ups

Diamonds = squats

Clubs = mountain climbers

Jokers = run 400

Ace = 21

Face cards = 11

Numbered cards = card number is number of reps

Draw a card from the deck and do the corresponding exercise and number of reps, everyone working at the same time, until you complete the deck. Move on to the next card so the majority of the group doesn't have too much time resting.

We will meet at 0600 and 1700.

Post time to comments


Monday, November 21, 2011



150 Wallballs for time

Hardstand gym has wallballs available. We won't be meeting tomorrow but remember that we are shooting for the 10 foot range high.

Post time to comments.

Sunday, November 20, 2011


Who has the sweetest hair in this photo? Let me give you a hint. He is French and has a gray shirt on...

Wait until you see how clean the gym is...thank again everyone!

30 Thrusters in 60 sec x 3 rounds, rest 3 min in between rounds.

No Rx'ed weight. We want you to start with a weight that you think you can do 30 thrusters with. Then adjust as needed.

Then AMRAP in 7 min of:
3 Overhead Squats
6 Toes to Bar
9 KB Swings

We will meet at 0600 and 1700.

Post weight and time to comments.

Saturday, November 19, 2011


Rest Day.

See everyone on Monday.

Thanks to everyone who helped with cleaning the gym today.

Friday, November 18, 2011


Tomorrow will be a fun day that will involve a WOD with a teammate. The back gate will be open on base because of the bazaar. Hope to see everyone out tomorrow.

We will be meeting at 0900.

Post time to comments.

Thursday, November 17, 2011


5 rounds for time of:

6 pull-ups

9 Burpee-Box-Jumps

12 Jumping Lunges

We will be meeting at 0600 and 1700.

Post time to comments.

Wednesday, November 16, 2011


I don't know what this picture has to do with Crossfit, but it is too sweet not to post

Clapping Push Ups
Five rounds for max reps.
You can rest as needed between rounds, but object is to do as many unbroken clapping push ups as possible each round. If you can't do clapping push ups then do regular...but make sure your form is correct and you are going all the way down.

Followed by...
150 Doubleunders for time or 400 regular jump rope

We will not be meeting tomorrow but we will see you on Friday.

Tuesday, November 15, 2011


For Time -
21 Deadlifts (225/150lbs)
60y Shuttle Run
15 Deadlifts
60y Shuttle Run
9 Deadlifts
60y Shuttle Run
6 Deadlifts
60y Shuttle Run
3 Deadlifts
60y Shuttle Run

We are meeting tomorrow at 0600 and 1700.

Post time to comments.

Monday, November 14, 2011


Good to see Tima back...still waiting on some other people!

Rest Day!!

Get some recovery and stretching done.

See everyone Wed.

Sunday, November 13, 2011


Power Clean 80% of 1 Rep Max

8 sets of 1 rep


As Many Rounds as Possible in 10 minutes:

10 Pushups

7 Hang Power Cleans - 135# M / 95# W

25 Double unders

We will be meeting up at 0600 and 1700.

Post weight and rounds to comments

Saturday, November 12, 2011



4 rounds of:
5:00 max distance, 3:00 recovery
(Source: Crossfit Endurance)

No meeting up at the gym tomorrow. But if anyone wants to meet up either post in comments on the blog or on Facebook.

See everyone Monday.


Unit One !!!

Tomorrow we will be meeting at unit 1.

The time will be 1300 to 1500.

Hope to see you there.