HAPPY LABOR DAY! Class will be from 7-9am open gym style. You are welcome to do the Wod posted or whatever you want to work on.  Doors close at 9am, allow time to complete your workout. CFC 100m Run with Sandbag 10 Body weight Power cleans 200m Run with Sandbag 7 Body weight Power cleans […]

Teams of 2: 6 rounds of Cindy 5 pull ups 10 push ups 15 squats 2 rounds of Kelly: 400 meter run 30 box jumps 20/24 30 wall ball 14/20 Isabel 30 snatches 95/135 6 rounds of Cindy 5 pull ups 10 push ups 15 squats -divide reps how ever you choose -run together

CFCody WOD 1.  Conditioning “Mexican Jumping Beans” 10-8-6-4-2 Squat Cleans, 85/135 100-80-60-40-20 Double unders (2/1 singles) Competitors WOD 1.  Conditioning “Fortitude” EMOMx30 Odd: 15 Cal Row Even: 15 Burpees *If you are unable to maintain 15 reps/min find a number that you can. Consistency is the goal. 2.  Snatch Complex – 10 min tops Work up to […]

CFCody WOD 1.  Conditioning “Fortitude” EMOMx30 Odd: 15 Cal Row Even: 15 Burpees *If you are unable to maintain 15 reps within the min find a number that you can. Consistency is the goal Competitors WOD 1.  Conditioning “Mexican Jumping Beans” 10-8-6-4-2 Squat Cleans, 85/135 100-80-60-40-20 Double unders (2/1 singles) 2.  Back Squat 4×6 Across These WODs […]

Open Gym 12-1pm Olympic Lifting 5:30-6:30pm Labor Day Schedule: Open Gym style class from 7-9am *There will be a workout posted but you are welcome to work on whatever. *Allow enough time to finish your workout, DO NOT show up at 9. 4:30pm Class: Starting Tuesday September 6 we will be adding a 4:30pm class […]