SWOD: Push Press Max Effort 12 minutes WOD: Clean x 2 @ 65% Ring Dips x4 Pullups x8 12 min AMRAP COOLDOWN: 100 band pull downs Wall facing hand stand holds( nose & toes) 2×30 sec 40 Day Challenge: Ring Dips   Please check out order forms for... Continue Reading

SWOD: A1. Box Cleans ME – 20 minutes *Bar should start right above the knee A2. Split Jerk 5×2 @ 65% WOD: Split Jerk x2 @ 65% KB Swing 10 75/55/35 HSPU 7 or 5 wall walks 5 rounds COOLDOWN: 2 min each shoulder using bands 40 day challenge OHS 95... Continue Reading

Gym Notes: -Shane will be doing OPEN GYM Monday, Wednesday & Friday from 12-1 from now on, so no excuses for not getting there if you need it. –Noon Mobility: Tuesdays & Thursday 12-1 and Sometimes Thursday Evening @ 5:30 (check website for ... Continue Reading

Happy Sunday! 40 Day Challenge: Supermans  

CF Striking WOD with Beau @ 9am See you all there! 40 Day Challenge: Bear Crawls *40 widths of the gym