CFC EMOM x 10 Min 1: AMRAP of 3 Up-Downs + 3KBS (55/35)(35/25) Min 2: Row/Ski/Bike for max cals. Rest 3 min. EMOM x 10 Min 1: AMRAP of 3 Jump Sqts + 3 Sit-Ups Min 2: Max Cals. PureFit EMOM x 10 Min 1: AMRAP of 3 Up-Downs + 3KBS (55/35)(35/25) Min 2: Row/S... Continue Reading

Rest Day!!! Open Gyms at 5:30am and 5:30pm Mobility at 5:30am

CFC: Every 3:00 for 7 sets: 200m Run/Row/Ski + 30 DU’s + 15 HSPU or 15 DB Press PureFit: Every 3:00 for 5 sets: 200m Run/Row/Ski + 15 Step- Ups + 10 DB Press MWOD: PreWOD- Banded Heel Cord – Place small to medium sized band low on the rack.Â... Continue Reading

Labor Day!  No class today.  Enjoy the fall outdoors.

Team WOD Teams of 2: 6 min AMRAP: 8 Plate overhead Walking Lunges 10 T2B/K2E/med ball sit-ups 1 min rest 6 min AMRAP: 8 DB/KB thrusters 10 burpees over the DB/KB 1 min rest 6 min AMRAP: 8 hang power cleans (95/65) 10 Cal bike/row/ski 1 min rest 6 min AMRA... Continue Reading