Active Recovery Day! Open Gym @ 5:30am & 5:30pm Optional WOD Every 3 min x 8 perform 250 meter run/row/ski

CFCody WOD For Time: 800 meter run/row/ski/(50/40) cal bike 40 Overhead Squats (135/95)(115/75) 40 Burpee’s 40 Wall Balls (20/14) 200 Double Unders/ 300 single unders Goal: 20 min PureFit WOD For Time: 600 meter run/row/ski/(30) cal bike 40 PVC or B... Continue Reading

CFCody WOD Every 3 min x 3: 10 DB/KB Lungesters (35/25)(25/20) 12/10 cal bike/row/ski or 200 meter run rest 2 min Every 3 min x 3: 15 KBS (70/55)(55/35) – Heavy 12/10 cal bike/row/ski or 200 meter run Lungesters = R leg lunge + L leg lunge + thruste... Continue Reading

*We will not have class today at CFC.  The WOD is the Soroptimist 5 or 10k Run.  See you there.  

*We will not have class this Saturday at CFC.  The WOD is the Soroptimist 5 or 10k Run.  There is sign-up information at the gym. CFC 1000m 30 Push-Ups 800m 20 Push-ups 400m 10 Push-Ups 200m 5 Push-ups PureFit 800m 20 Push-Ups 400m 15 Push-ups 200m 10 ... Continue Reading