WORKOUT OF THE DAY: STRENGTH: Hang Snatch (Full) 3.3.3. Across OR OHS 3.3.3. Across WOD: [ Nancy ] 5 Rds- 400m Run 15 OHS L1-400m, 95/65 L2/M-300m, 65/45 L3-200m, F Squat 65/45, 15min Cap Core Buy-Out: A) 3 x 15 PB Hyper extensins B) 3 x 25Sec HS hold between each setRead more

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Open Gym ] Open gym 9:15-10:15am!  Read more

**NO EXP CLASSES TODAY** Come by to cheer everyone on for the CF EXP Unknown and Unknowable Competition! The fun starts at 8AM! Find all the details HERE! –>LEADERBOARD & HEAT SCHEDULE<–Read more

WEEKEND SCHEDULE CHANGE: Due to our comp on Saturday, please take a look at our weekend schedule: FRIDAY 9/23 Afternoon Classes: *4:00pm class ONLY NO 5:15 or 6:30pm….come by to help us set up for the comp! SATURDAY 9/24: *ALL CLASSES CANCELED NO comp team or 9:15am class NO Martial Arts with Matt Goodwin SUNDAY 9/24: Back to normal! OPEN GYM 9:15-10:15am Thanks everyone! WORKOUT OF THE DAY: STRENGTH: Push Jerk 5.5.5.5. Building WOD: [ Caffix ] 8 Pull-ups 10 Wall Balls x 10 Rds 15min Cap L1- rx pull-ups, 20/14 to 10′ L2/M- banded, 14/10 to 9′ L3-V-row, 10/6 to 8′ Core Buy-Out: A) Ultimate Abs Complex x 2 sets= 10 V-ups 10 Roll-ups 10 Double Crunches 10 Leg Lifts 10 Strict Sit-ups B) 3 x 20sec HS hold between each setRead more

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ 1min Drills ] Hang L Sit/ Chair D-unders Battling Ropes Hover A Dyne HS Hold Row Wall Sit Run 200m rest x 3 Rds Core Buy-Out: Accumulate 80 sec in a HS Hold  Read more