12 Days of Christmas Fitness Challenge …On the seventh day of Christmas, my true love sent to me, …. Max Hand Release Push-ups in 1 min! CFCody WOD 4 Rounds: 3 Handstand Push up (strict Option) 5 Front Squats (155/125)(125/105) 7 Box Jump Over... Continue Reading

WOD 1. Fran with a friend Thrusters 1-2-3-4-5-6-7-8-9 (95/65) Pull-ups   1-2-3-4-5-6-7-8-9 *You go, I go style.  You do 1 thruster, I do 1 thruster.  You do 2 thrusters, I do 2 thrusters….  Complete thrusters, then do pull-ups. Rest 2 minutes, ... Continue Reading

12 Days of Christmas Fitness Challenge …On the sixth day of Christmas my true love sent to me, ….2 MINUTES WALL BALL: MAX REPS.   WOD 18 Min AMRAP: 200 M Row/Ski 24 Weighted Situps-bumper Plate 15#/10# 100 M Waiters Carry 55/35 PUREFIT 15 Mi... Continue Reading

CFC WOD- STRENGTH 5-5-3-3-1-1-1  Thrusters: building in weight each set ***Every 2 minutes perform the reps by pulling barbell from the floor. 12 Days of Christmas Fitness Challenge ….On the fifth day of Christmas my true love sent to me,… 5Â... Continue Reading

Rest Day Open gym times 5:30 a.m. and 5:30 p.m.