Workout of the Day “Dallas 5” Complete for max reps/calories 5:00 burpees 1:00 rest 5:00 7 deadlifts (#155/#105) / 7 box jumps (24″/20″) 1:00 rest 5:00 Turkish get ups (#40/#30) 1:00 rest 5:00 7 power snatch (#75/#55) / 7 pushups 1:00 rest 5:00 row for caloriesRead More

Pre WOD Every minute on the minute for 10 minutes 5 L -pullups 10 banded pushups Workout of the Day 20 minutes as many rounds as possible 40 meter bear crawl sandbag drag (#80/#65) 400 meter runRead More

Pre WOD Ball up, lower through front lever 5 X 3-5 Workout of the Day CF Games Open 17.5 10 rounds for time 9 thrusters (#95/#65) 35 double undersRead More

Workout of the Day 10:00 1500/1200 meter row AMRAP hand release pushups 8:00 1200/900 meter row AMRAP hand release pushups 6:00 900/700 meter row AMRAP hand release pushups 4:00 600/450 meter row AMRAP hand release pushups 2:00 300/200 meter row AMRAP hand release pushups Score total pushups  Read More

Please note, there will be no 9 am class this Saturday, July 22. Sorry for any inconvenience, see you next Sat 7/29 class as usualRead More

Pre WOD Overhead squat 5 X 5 Workout of the Day In 12 minutes, climb as far up the ladder in reps as possible 1 power snatch (#75/#55) 1 burpee 2 PS 2 burpees 3/3, 4/4, etc…..Read More

Pre WOD Bench press 5 X 10 Workout of the Day 15 minutes as many rounds as possible 100 meter farmers carry (AHAP) 200 meter runRead More

Workout of the Day With a partner, complete for time 1K row while partner holds sandbag, then 2 rounds of.. 40 burpee sandbag cleans (#65/#40) 20 meter sandbag bear crawl and drag 40 sandbag over shoulder 20 meter sandbag bear crawl and drag 40 sandbag situps 20 meter sandbag bear crawl and drag Then.. 1K row while partner...Read More

Pre WOD Front rack lunges 4 X 12 Workout of the Day For time 9 power cleans (#155/#105) 3 ring dips 6 KB swings (32kg/24kg) 6 ring dips 12 KB swings 9 dips 18 KB swings 12 dips 24 KB swings 9 dips 18 KB swings 6 dips 12 KB swings 3 dips 6 KB swings...Read More

Pre WOD Bent over barbell row 5 X 5 Workout of the Day In 14 minutes, complete as many wall ball shots as possible (#20/#14)(10’/9′) Every 2 minutes on the minute run 200 metersRead More