Labor Day! No class….Get out and enjoy what’s left of your summer. See you Tomorrow ready to work.

SAT TEAM WOD With a Partner Complete as many reps as possible of 3 Rounds 55/35 KB Swings Pull-Ups 95/65# Push Press Wallball Burpees 1 Partner works at a time and does each exercise for 1 minute, after that minute the 2nd partner goes for a minute…... Continue Reading

Happy Birthday to our beloved trainer/ Owner Josh! Big 40. You look as good as ever! 400 meter run 10 Squat Cleans 135 / 95 5 Squat Snatch 135/95 200 meter run 5 Squat Clean 10 Squat Snatch 100 meter run (mailbox and back) 10 KB Snatch (total) 55/35 5 KB ... Continue Reading

Rest Day. Do some active recovery: mobility , ride a bike, light jog, barbell practice ( light), swim. Gym Note For some reason some of you could not access the 21 day cleanse we posted. Go to www.paleotable.com and click on the link on the right hand sid... Continue Reading

BENCHMARK WOD: Benchmarks are a way to test our progress. Are you improving? Staying the same? A VITAL part of CF is the ability to test / re-test your progress or to determine WHY you are not moving toward your goals. Please take these seriously. To coun... Continue Reading