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