CFC 1. Snatch EMOMx10: 1 Squat Snatch 2.  Stamina Builder/Skill EMOMx4:  50 Double unders 3. Conditioning 3 Rounds: 21 Calorie Row 15 Power Cleans, 155/105 9 Box Jumps, 30/24   COMPETITORS 1. Snatch EMOMx10: 1 Squat Snatch 2. Squat 5×2 Back Squats, across 3. Conditioning 3 Rounds: 21 Calorie Row 15 Power Cleans, 155/105 9 […]

MEMORIAL DAY MURPH Monday, May 30 we will NOT be running regular classes. The schedule will run as an open gym setting from 7-9am. Bring a friend and celebrate our Hero’s with the ultimate Hero WOD MURPH. Please arrive early as this wod will take 30-50 min. This is a DIFFICULT and DEMANDING WOD. If […]

WOD Teams of 3, 5 Rounds: 1:00 at each station Station 1 – 7 Power Cleans (135/95) Station 2 – 15 Wallballs (20/14) Station 3 – Max Calorie Row

WOD “Nate” AMRAP 20: 2 Ring Muscle-Ups 4 Handstand Pushups 8 Kettlebell Swings (70/53)

CONGRATULATIONS to Susie Smith!  After 34 years of teaching she is “graduating” from her profession!  Thank you for guiding and caring for our children, you’re presence will be missed in the classroom. WOD 12 Rounds: Every 40 Seconds – 1 Power Clean (60%) Rest 4:00 12 Rounds: Every 40 Seconds – 1 Power Snatch (60%) […]