Race Fest Day
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: In a 10 Minute Window: Run 1 Mile... Read More
Outdoor WOD and Oly Meet
We are hosting a Developmental Olympic Weightlifting Meet today from 9am-1pm! We WILL have WODs at 9 and 10am in the park behind the gym,... Read More
Totally Geek To Totally Sheik
Mark your calendars for our CF Games Viewing Party on Sunday, July 26th! WOD Skills: KB Overhead Squats and hip openers Strength: Overhead Squat 10-10-10-10... Read More
Draped All Over Me
WOD Strength: Back Squat 2-2-2-2 @ 95% 1RM Metcon: With a partner, take turns rowing: 500m 400m 300m 200m 100m
Couple Cans Short Of A Six Pack
WOD Strength: Hang Power Clean Test 1RM Metcon: With a partner, take turns running: 400m 400m 400m 200m 200m
First Class Ticket To Nowhere
Flexible Dieting Q&A this Sunday at 9am! WOD Strength: Rope climbs and Pistols Metcon: 4 Rounds 10 Dumbbell Thruster (40/30) Run 400m Time cap of... Read More
You’d Have A Diamond
WOD Strength: Back Squat 4-4-4-4 @ 80% 1RM Metcon: In teams of 2, alternating rest/work intervals 4 x 500m row (each rows 4 times) If... Read More
Weep For The Future
Thanks to all our ladies who came out for WOD and Wine on Saturday! Guys, you’re up next! Details coming soon! WOD Strength: Split Jerk... Read More
Banana In The Tailpipe
Our Ladies Only WOD and Wine is THIS SATURDAY at 5:30! Please RSVP! WOD Strength: Back Squat 6-6-6 @ 75% Feeling good? Go for max... Read More
What Life Is Worth
WOD Strength: Hang Power Snatch 60% x 2 70% x 2 80% x 1 85% x 1 1-1-1 @ 95% Metcon: 10 x 100M Sprint... Read More