Pre WOD Every minute on the minute for 10:00 5 hang power cleans Workout of the Day 14:00 as many rounds as possible 21/16 Cal Row 15 Tuck-ups 9 Hang Power Cleans (135/95)Read More
Pre WOD Every 2:30 for 5 sets 7 bench press Workout of the Day Every minute on the minute for 10:00 12/10 calorie bike 15 wall ball shots (#20/#14)Read More
Announcing our CF Kids summer program. The first session will start 7/6 and run Mon/Wed/Fri from 10-10:45 for ages 3-5 and 11-11:45 for kids ages 5-8 for 3 weeks. Cost is $125 for all nine sessions. Space will be very limited so email [email protected] to reserve your spot or for more information. This class is...Read More
Pre WOD Deadlift 8-6-4-8-6-4 *second set of 8-6-4 should be heavier than first set of 8-6-4 Workout of the Day Every minute on the minute for 6:00 Even: 10 Deadlifts (135/95) Odd: 8 down up box jumps -2:00 Rest Every minute on the minute for 6:00 5 Deadlifts (185/135) 7 Burpees 9 Box JumpsRead More
Pre WOD Push press 8-6-4-8-6-4 *second set of 8-6-4 should be heavier than first set of 8-6-4 Workout of the Day On a 2:00 running clock… Max double unders Into… Every minute on the minute for 8:00 Even: max push press (95/65) Odd: max slam balls (#30/#20) Into… On a 2:00 running clock… Max double...Read More
Pre WOD Every 2:00 on the minute Front squat 8-6-4-8-6-4 *second set of 8/6/4 heavier than first set of 8/6/4 Workout of the Day 10:00 as many rounds as possible 3-6-9 and so on… Front Squats (95/65) Toes to BarRead More
Pre WOD 3 sets 7 SA KB Snatch (R) 10 SA OH KB Lunge (R) 7 SA KB Snatch (L) 10 SA OH KB Lunge (L) Workout of the Day 4 rounds for time 30/25 Cal Row 20 Alt. DB Snatches (50/35) 10 Pull-upsRead More
Pre WOD Every 1:30 for 6 sets 10 deadlifts Workout of the Day Every 4:00 for 16:00 50 double unders 15/12 cal bike 10 deadlifts (#185/#125) 50 double undersRead More
Pre WOD Every minute on the minute for 10:00 Even: 10 strict press Odd: 10 see saw DB bent over rows (L+R=1) Workout of the Day 4 sets 3:00 as many rounds as possible 3 burpees 5 push press (#95/#65) 7 box jump overs (24″/20″) Read More
