WOD 12-11-2012

For time:
6 Rounds
10 Knees to elbows
15 Kettle Bell Swings 53/35#

Skill: 75 Double Unders
10 Muscle Ups or Bar Muscle

You may have noticed that the we are adding some new elements to the Warm Up. We are creating a more WOD specific warm up program. This will help you perform better in the gym, as well as reduce the risk of injury. We appreciate your open minded approach and positive attitude regarding the changes.

CFR Charity Ice Fishing Tournament January 18th. Please make plans to attend and participate. 100% of all entry fees will go to a great cause.

Rebecca will be heading down to Tuscaloosa this weekend for a CF competition. Check with Rebecca for the details if you are interested in going to compete or spectate.


  1. I “like” the new warm-up routine.

  2. Great WOD – thanks for putting so much thought into the programming.

  3. That modification of k2e seems much more helpful in terms of actually learning how to do it…ditto,

  4. The new K2E sub was all Alima and Lauren. They picked it up at the gymnastics cert.