Free Olympic Lifting Seminar on Saturday, April 13th! Limited Spots! More info here WOD for Wednesday 040213 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Strength: Press 5 reps @50%...Read More
WOD for Tuesday 032613 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Strength: Press 5 reps @45% 5 reps @55% 3 reps @65% 5 sets of 4 reps @75% Skill:...Read More
WOD for Wednesday 032013 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: Snatch Work Complete 5 Rounds (not timed – 1 minute rest between rounds) 1 Hang Power Snatch 1 Hang Snatch 1 Power Snatch 1 Snatch...Read More
We will be running CF Open WOD 13.2 from 9-11am this morning! Come in, get warmed up, and be ready to go! WOD for Saturday 031613 – Click Here For Today’s Schedule CF Open WOD 13.2 Complete as many rounds and reps as possible in 10 minutes of: 5 Shoulder to Overhead (115/75) 10 Deadlift...Read More
Running and Endurance Workshop on THIS Saturday Couple spots left! Click here for more info WOD for Thursday 031413 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – (see video) Skill: Jump Ropes 1 minute Single Unders 5 minutes of 30 sec...Read More
Look over to the right! That’s how much time you have left to register for the 2013 Reebok Strength & Conditioning Open! Get on it! We’re covering your registration fee! WOD for Wednesday 030613 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): Burgener Warmup – 3-5 Rounds...Read More
Look over to the right! That’s how much time you have left to register for the 2013 Reebok Strength & Conditioning Open! Get on it! We’re covering your registration fee! WOD for Tuesday 022613 – Click Here For Today’s Schedule Press 1-1-1-1-1 –Rest– CF Open WOD 11.2 15 min AMRAP of: 9 Deadlifts 12 Pushups...Read More
2013 Paleo Challenge Started YESTERDAY! You can still register! Email Dave Click here for rules and details WOD for Tuesday 021913 – Click Here For Today’s Schedule Snatch 5 single reps @80% 1RM 5 single reps @90% 1RM 3 single reps @95% 1RM Establish 1RM –Rest– For Time: 20 Front Squat (205/155) 30 Box Jumps...Read More
2013 Paleo Challenge Starts Monday! You have NO EXCUSE not to participate…NONE! Click here for rules and details WOD for Tuesday 021213 – Click Here For Today’s Schedule AMRAP in 10 minutes: 3-6-9-12-15-18 reps of… Pullups Deadlifts (225/135) Box Jumps (24/20) –Rest– Banded KB Swings 100 Reps Post Workout Time to Comments For the conditioning...Read More
Join us THIS MORNING at 9am for Yoga Class with Lexy! WOD for Sunday 012713 – Click Here For Today’s Schedule 10-9-8-7-6-5-4-3-2-1 Reps For Time: Dynamic Pushups Box Jumps (24/20) –Rest– Banded Good Mornings 100 Reps Post Workout Time to Comments In the conditioning workout, for Dynamic Pushups, there are several options you can use...Read More
