Rest Day! OPEN GYM today 11:30-1pm No CF Striking today.  Sorry for the inconvenience  

CFC WOD 1. Conditioning “Heartbreak Kid” 3 Rounds: 10 Front Squats, 155/105 – no rack 20 C2B 50 Double Unders       Fitting WOD name for this birthday boy!  HAPPY BIRTHDAY VINCE! Comp WOD 1. Clean Complex EMOMx10: Power Clean + Hang ... Continue Reading

CFC WOD 1. Conditioning 1 mile Run 21 KBS 21 Goblet Squats 800m Run 15 KBS 15 Goblet Squats 400m Run 9 KBS 9 Goblet Squats men use 55 women use 35 Comp WOD 1. Strength 5×5 Front Squat 2. Conditioning 1 mile Run 21 KBS 21 Goblet Squats 800m Run 15 KBS 1... Continue Reading

TEAM WOD “Sum Buck” 800 Meter Run 40 Tire Flips 400 Meter Run 30 Tire flips Stairs down and up 20 Tire flip Both partners must run. Tire flips are total between 2 partners. Choose your tire wisely!

We will now be posting 2 WODS daily. The first (CFC WOD) is a general metabolic crossfit WOD w 1-2 strength days and 1 primal movement day incorporated into it. This is a great program for all around GPP conditioning and strength. We will also programming... Continue Reading