Monthly Archives: June 2011

For time: Run 800m 30 Deadlifts 30 burpees Run 800m

Getting back into shape isn’t easy. Especially if you are trying to do it by yourself. We have the perfect way to keep you motivated and on track. Starting Tuesday July 12 we will be starting a new group of … Continue reading →

Joe and Jen’s Partners for life wod: With one person working at a time, complete the following, Run 250 x 4 (Rowing substitute will be available) 100 pull ups 100 push ups 100 ball slams 100 double unders (300 singles) -the … Continue reading →

For time: 800m run 30 clean and jerk 800m run

We will be closed on Monday July 4.  This includes normal morning and afternoon hours along with the Super Sweet Outdoor Monday Workouts.  We will resume normal hours Tuesday evening.

CF Cleveland Ab Routine 60-50-40-30-20-10 reps Situp Squat Flutter kick - 2 count Plank jack Bicycle crunch

Michael In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005. 3 rounds for time: 800m run 50 back extensions 50 sit ups

21-18-15-12-9-6-3 reps of: pull up push up sit up

5 rounds for time: 400m run 25 box jumps 30 squats