Month: April 2012

Park WOD

Complete 3 Rounds for time:
Run 200m
30 air squats
20 sit ups
10 push ups

Park WOD

10, 9, 8, 7, 6, 5, 4, 3, 2, 1  – Air Squat
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 – Push Up
Hill run

Do 10 squats, 1 push up, run the hill. 
Do 9 squats, 2 push ups, run the hill. 
Proceed until you get to 1 squat, 10 push ups, run the hill. 

Complete all squats and push ups at a 30X0 tempo, which means
you will take 3 seconds to descend to the bottom of the squat or push up, 
rest 0 seconds, explode up (X), rest 0 seconds, repeat. 

We have a new home! Visit us now at at 1210 Spring Street.
Find us just three blocks from the original CFM, on Spring between 14th & 16th Streets. We’re next door to Whole World Theater & just down the street from the 14th Street Shell station. There’s plenty of free parking behind the building – if you’re driving southbound, enter the lot from Spring Street through the gravel drive 100 yards north of our front door. Northbound traffic can enter from Williams Street on the backside of the building.
Come see us soon!

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Park WOD

10 min AMRAP
(as many rounds/reps as possible)

With your partner, in 10 minutes, complete
as many rounds/reps as possible of:
-Run ~200m
-Burpee leapfrog
-Partner carry

Today we’re kicking off our first free WOD at Piedmont Park!
Meet in the meadow near Park Tavern (near 10th & Monroe) at 10am for a partner WOD.