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...