***Potluck on Friday @ 6:00 @ CFC to celebrate Mindy’s 40th Birthday. Yeehaw!! Bring a side, appetizer, or salad to share. BYOB:) “The Mindy” Buy In: 40 Power Cleans 95/65 4 Rounds10 Pullups10 Slamball10 HSPU10 Box Jumps Buy Out: 40 Burp... Continue Reading

5 Rounds For Time (40 minute cap):30 Russian Kettlebell Swing (55/35)20 Kettlebell Goblet Squats (55/35)1,000 Meter Run/Row/Ski PUREFIT 4 Rounds for Time (30 min cap):20 Russian KBS15 Goblet Squat600-800 Meter Run/Row/Ski

Open gym times 5:30 am & 5:30 pm Optional WOD100 Lateral Burpees Over Rower*Every 2 minutes (starting at 0:00), 250/200 Meter Row

HAPPY 40TH BIRTHDAY TO MINDY!! YEEHAW!! WISHING YOU THE BEST DAY….LET’S CELEBRATE YOU THIS FRIDAY, @6:00 PM WITH A SPECIAL BIRTHDAY WOD & POTLUCK TO FOLLOW. AMRAP 20: 10 Handstand Push-Ups/Push-Ups30 Double Unders50-ft. DB Front Rack Lunge... Continue Reading

Build to a heavy set of 5:Deadlift AMRAP 5:Toes to Bar/Knees to Elbow/Abmat Sit-Ups*On the Minute (starting at 0:00), 9 Deadlifts (185/135)(135/95) REST 5 MINUTES AMRAP 5:Chest to Bar Pull-Ups/Pull-Ups/DB Row*On the Minute (starting at 0:00), 9 Front Squa... Continue Reading