WOD for Tuesday 031913 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: 8 Rounds: 5 reps of “Jump, Push, Swing” (see video below) Strength: Clean 5 singles @60% 5 singles @65% 5 singles @70% Conditioning: 6 Rounds...Read More

Running and Endurance Workshop on Saturday, March 16th Couple spots left!  Click here for more info WOD for Wednesday 031213 –  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 Skill: Deadhang...Read More

Great job to everyone who competed in CF Open Workout 13.1!  Looking forward to another one this week! WOD for Monday 031113 –  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...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 030513 –  Click Here For Today’s Schedule Skill: Deadhang Pullups Test for 1 set max (no more than 3 attempts) Strength: Bench...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 Thursday 022813 –  Click Here For Today’s Schedule Ring Dips 5 reps on the minute for 8 minutes Back Squat 5 reps @...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 022713 –  Click Here For Today’s Schedule Deadhang Pullups 5 reps EMOM for 8 minutes (add weight if needed) Tabata Single Unders...Read More

Running and Endurance Workshop on Saturday, March 16th Click here for more info WOD for Sunday 022413 –  Click Here For Today’s Schedule Jerk 3-3-3-3-3 –Rest– “Helen” 3 Rounds For Time: Run 400m 21 KB Swings (52/35) 12 Pullups Post Jerk Loads and Workout Time to Comments For the strength segment, after a basic warmup...Read More

Running and Endurance Workshop on Saturday, March 16th Click here for more info WOD for Thursday 022113 –  Click Here For Today’s Schedule Front Squat 5 reps @80% 1RM 10 reps @70-75% 1RM 15 reps @65-70% 1RM 20 reps @60% 1RM –Rest– 10-9-8-7-6-5-4-3-2-1 Reps For Time: Deadhang Pullups Ball Slams (40/30) Post Workout Time to...Read More

2013 Paleo Challenge Starts TODAY!  You have NO EXCUSE not to participate…You can still register! Click here for rules and details WOD for Monday 021813 –  Click Here For Today’s Schedule Back Squat 1-1-1-1-1 –Rest– 7 Rounds For Time: 7 Push Jerk (155/105) 7 Chest to Bar Pullups 7 Burpees Post Back Squat Loads and...Read More

2013 Paleo Challenge Starts Monday!  You have NO EXCUSE not to participate…NONE! Click here for rules and details WOD for Saturday 021613 –  Click Here For Today’s Schedule Turkish Get Ups AMRAP in 10 minutes –Rest– AMRAP in 12 minutes: 50 Air Squats 30 Pushups 15 Pullups Post TGU Loads and Workout Rounds to Comments...Read More