**Ladies:  We are going up to Sleeping Giant this Friday for Ski/Shred Like a Girl.  Please write your name on the information board if you are interested, so we can give SG a head count.  Check out their FB page for more info.  We will also have a snowshoe option, ($10 for lunch only). We will […]

CFCody WOD Back Squat 3 Sets of 5 *Can build each set or do all 3 sets at the same weight.  Should be a challenging set of 5 not a max. Conditioning 3 Rounds: 50 Air Squats 12 push press (75/115) 20/15 Calorie Row *half class start on conditioning other half start on strength then […]

Teams of 2: AMRAP 25: 3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs 6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs 9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs ….. Kettlebell: (53/35) Box Jump Overs (24/20) Wallballs (20/14) Partners alternate full rounds. Partner 1 will do 3-3-3, then Partner 2 will do […]

CFC Angie For time: 100 pull-ups 100 push-ups 100 sit-ups 100 squats PureFit: For time: 3rds 10 ring rows 10 push-ups 10 sit-ups 10 squats Mobility WOD: Mobility WOD: Lower abdominal smash –  place a slam ball on the ground.  Lie on the ground with the ball placed just inside the hip bone.  Push down t0 […]

CFC 21 – 15 – 9 Box Jumps (24/20) Thrusters (95/65) 15 – 12 – 9 Calorie Row Hang Cleans (95/65) 12 – 9 – 6 Burpees Snatch (95/65) PureFit: 15 – 12 – 9 Box Dips (Tricept) Sumo DL High Pulls 12 – 9 – 6 Calorie Row Banded OHS   Mobility WOD: Double Lacrosse […]