Row-Vember was very successful!  So what’s next you may ask??? Decem-Burpee! Yup, that’s right- December is all about the Burpees!!! Here’s how it works: Complete 2,500 Burpees in the “25 Days of Christmas” (100 Burpees/Day) Our studio goal is to complete 100,000 Burpees (that’s 40 people completing 2,500 burpees each) Any burpees we do in class such as the warm-up, WOD or buy-out will count towards your total! 3.2.1….GO! WORKOUT OF THE DAY: STRENGTH:Strict Pull-up (Re-Test), then 3 x ME on 2 mins WOD: [ Volley ] 500m Row 50 Sit-ups x 3 rds 15min Cap L1- Strict Sit-up L2/M-arms crossed in front L3- Arm throwRead more

  WORKOUT OF THE DAY: STRENGTH: Back Squat 5RM (Re-Test) WOD: [ Opens Wod 11.1 ] 30 D unders 15 Power Snatches x 10min AMRAP L1-75/55 L2/M-65/45 L3-Singles x 2, 55/35Read more

Head over to CF EXP today to jump in on our 3rd Annual 1/2 Marathon Row! (That’s 21,097 meters for you math folks!!!) Individuals Heat 7:00am Team Heat 9:15am WORKOUT Of the DAY: Strength: None. WOD: [ 1/2 Marathon Row ] 21,097 meters 7am: Individuals will row the total distance 9:15am: Teams of 3-5 will break up the distance however they choose. NO Mobility class.  Read more

Thanksgiving Week Schedule: Friday: 8:00 & 9:15AM “Un-Stuffathon” (no other classes) Saturday: 1/2 Marathon Row! 7am individuals, 9:15 teams. NO Mobility class. Sunday: Open Gym 9:15-10:15 per usual WORKOUT Of the DAY: Strength: None. WOD: [ “Un-Stuffathon” ] Join Coach Erik at 8:00am or 9:15am to burn off that turkey! In a team of 3 with only 1 person working at a time, complete the following tasks: 150 Push-ups 200 Pull-ups 250 Air Squats 300 Sit-ups 350 Double Unders (2x singles) 400sec Wall Sit (6min 40sec hold) 45min Cap L1- Toe Push-up, BW pull-up. D unders L2/M- Incline bench push-up, Banded Pull-up, D-unders L3- Knee Push-up, jumping Pull-up, 2 X single JR’sRead more

Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow.- Melanie Beattle Happy Thanksgiving from your coaches at CF EXP! Thanksgiving Week Schedule: Thursday: 8am Turkey Day WOD- Happy Thanksgiving! Friday: 8:00 & 9:15AM “Un-Stuffathon” (no other classes) Saturday: 1/2 Marathon Row! 7am individuals, 9:15 teams. NO Mobility class. Sunday: Open Gym 9:15-10:15 per usual WORKOUT Of the DAY: Strength: None. WOD: [ Turkey Day WOD ] 500m row or 400m Run 40 Alt lunges 30 KBs 20 DB C&Js 10 TTB X 4 Rds (40min cap) L1-KB-53/35, DB-35/25, TTB L2/M-KB-44/26, DB-30/20, KTE L3-KB-35/18, DB-20/15, hang knee raise 35minRead more