Apetite For Destruction

Just show up.  Bring running shoes, knee sleeves, your green hat, a fluorescent light bulb and chewing gum. Check out this article from Tabata Times; we think it’s time to remind our members again now that we have grown since we last posted this. Know The Difference:  Training vs Testing vs Competing


For Time: 100 double unders 50 K2E 400m run 80 squats 40 push ups 400m run 60 KB swings (53/40) 30 hspu 400m run

The Ole Switch-a-roo

For time: 30 pullups 20 box jumps (24/20) 10 squat snatch (135/95) 20 box jumps 30 pullups Then 4 sets of: Front squat x 5 reps Rest 3 min b/w sets * suggested loading is Set 1- 80% Set 2- 82.5% Set 3- 85% Set 4- 85%+

CF Open 16.4

CF Open Workout 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target Rx’d (Rx’d Men, Masters Men 40-44, Masters […]

Welcome to the Jungle

For time: 800m run 15 deadlifts (225/155) 30 hand release push-ups 400m run 10 deadlifts (225/155) 20 hand release push-ups 200m run 5 deadlifts (225/155) 10 hand release push-ups

The Handsome Heckler

Team Chipper AMRAP 16min 20 Cal Row 20 Ring Pushups 20 Power Snatch Chipper style; the entire team must finish moving through all 3 exercises before beginning another round  


for time complete: 50m Sled Push (Buy-in) Staggered start ————————————— 40 Ring Push-ups 30 Pull-ups 20 KB Swings (70)(53) 500m Run


For time complete: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Scale Reps to 1/2 and 1/4 Angie depending on movement quality