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Weight LossBecoming a Better AthleteA fun/challenging workoutImproving overall healthTransfer from another gymOther

Blog

Saturday

W.O.D. FRAN 21-15-9 Thrusters Pull Ups For Time!! Have Fun and lets push those times!!!!!

Friday

W.O.D. 4 Rounds For Time! 400m. Run 1 Minute Rest Push Your Self Hard On This One.Have Fun And Burn Off Some Of That Extra Energy!

HAPPY THANKSGIVING!!!

And yes, we are open for some serious CF business Thanksgiving Day at 8:00 am only, so sleep in a little! Then enjoy your turkey but just keep in mind how bad it's gonna be burning off those mashed potatoes and pumpkin pie on Friday! Have a great holiday and if you can't make it…

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Wednesday

W.O.D. FRONT SQUAT 5-5-5-5-5   Excellent work everyone on improving your weight!!! You all are obviously getting stronger!! 

Tuesday

W.O.D. Complete As Many Rounds In 20 Minutes Of: 20 Dumb Bell Push Press 20 Burpee 20 Jumping Pull Up 20 Box Jump (The Biggest Box That You Can Handle)   Way To Slay The Big Box Gary!!!!!

Monday

W.O.D. 3 Rounds For Time 500m. Row 30 Steps Walking Overhead Lunge 30 Knees to Elbows Keep your Overhead Lunge controlled and "Active Shoulders,Active Shoulders,Active Shoulders!!!!!!"

Saturday

W.O.D. 3 Rounds For Time 12 Dead Lift 30 Back Extensions 400m. Run

Friday

W.O.D. 4 Rounds For Time 12 Power Hang Clean Squat Thruster 15 Burpee Pull Ups   A good time is cool. Proper form is much better!!!!!

Thursday

W.O.D. For Time!!! 50 Double Under-50 Sit Ups- 50 Push Ups 40 Double Under-40 Sit Ups-40 Push Ups 30 Double Under-30 Sit Ups-30 Push Ups 20 Double Under-20 Sit Ups-20 Push Ups 10 Double Under-10 Sit Ups-10 Push Ups           

Wednesday

W.O.D. 4 Rounds For Time of: 400m. Run 50 Squats Just a Reminder: On any of the runs, it's only accurate and complete if you run the "Outside Track" meaning that you DON'T hug the buildings on the turns and stay close to the curb the whole way. Especially on days when we're doing 800m…

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