Class will be at 8:30 this Saturday. See you there with big smiles. CFC 3 Rounds: 50 Double-Unders 25 Jumping Lunges 400m run Strength WOD: 1. Snatch For time at 75% of 1RM (power or squat) 3 Snatches 1 minute rest 5 Snatches 2 minute rest 7 Snatches 2... Continue Reading

Rest Day!

1. Conditioning 5 RFT: 10 (each arm) 1-arm KB P.Snatch, 70/45 400m run or 20 Cal. Row 2. Strength 5 Giant Sets of: 5  Strict Pull ups (do weighted if possible) 5  Dips (weighted if possible) 10 Back Rack Lunges, (5/side) 3.  Row (in teams of 3) Row 200... Continue Reading

CFC Strength: 1. Snatch X 12 min. 5x Snatch Complex of: Snatch Pull + Snatch + OHS, climbing 2. Conditioning 5 Rounds: 10 Push-Ups 10 Pull-Ups 10 Wall-Ball Sit-Ups Every min. do 3 Front Squats @ 75%      

NO CLASS TODAY The annual Soroptimist 5 & 10k is today @ 10am. To help support this cause we are canceling class and encouraging everyone to participate. Race starts at the Rec Center. It’s not too late to register. Come to the rec around 9am an... Continue Reading