Today’s Schedule: 9:15am class, Open gym 3:00-5:00pm. Santa’s ready to train for 2015 are you?! WORKOUT Of the DAY: Strength: None. WOD: [ Santa’s back on track ] Teams of 4-.  1 Person works at a time: Run 200m as a team 100 KBS while Team member A does 100 Squats Run 200m as a team 100 Hang Power Cleans while Team member B does 100 Squats Run 200m as a team 18 Rope Climbs while Team member C does 100 Squats Run 200m as a team 100 Push Jerks while Team member D does 100 Squats Run 200m as a team Team Row 250m each- relay style L1: KBS (53/35), Bar (95/65) L2: KBS (44/26), Bar (75/55) L3: KBS (35/18), Bar (65/45) Post scores and comments below.Read more

Merry Christmas from all your coaches at CF EXP! No classes today! WORKOUT Of the DAY: Strength: None. WOD: [ 100 BURPEES FOR TIME ] 100 BURPEES FOR TIME- 3.2.1 GO!! Buy-Out: 100 Hollow Rocks Post scores and comments below.Read more

Today’s Schedule: Normal AM Classes, NO PM Classes NEW APPAREL IS IN- Just in time for Christmas! Check out our new line of EXP Hoodies! We will also be placing an order for sweatpants on January 11th. There are samples in the lobby for you to try on for size and sign up for a pair, they will have our EXP logo on the front as well as CF EXP down the leg. WORKOUT OF THE DAY: STRENGTH: Warm-up for workout with this complex building in weight WOD: [ 12 Pains of Christmas 2014 version ] To be performed like the song… 1 Snatch 2 TTB 3 Thrusters 4 Burpees 5 Power Cleans 6 Pull Ups 7 Shoulder to Overhead 8 Lateral Bar Hops (L+R=1) 9 Back Squats 10 Sit Ups 11 DL 12 Front rack lunges 30 min cap L1: Bar (115/75) L2: Bar (85/55) L3: Bar (65/35) Post...Read more

NEW APPAREL IS IN- Just in time for Christmas!  Check out our new line of EXP Hoodies!  We will also be placing an order for sweatpants on January 11th.  There are samples in the lobby for you to try on for size and sign up for a pair, they will have our EXP logo on the front as well as CF EXP down the leg.   WORKOUT OF THE DAY: STRENGTH: 5X2 Pausing Cleans, 3 count pause at knee WOD: [ Reindeer ] 5 rounds of- 5 Wall walks 10 DL 200m run L1-225/185, wall walks L2-185/135, 15 Push-ups L3-135/95, 15 knee push-ups (18 min cap) Post scores in comments below.Read more

5 Ways to stay healthy during the holidays: 1)Stay active: If you can’t make it to class, workout from home: 100 Burpees for time, 5K walk/run, etc. 2)Stay hydrated: Drink 1/2 your body weight in ounces each day! 3)Eat slowly and don’t go to parties hungry 4)Bring a healthy dish: If a friend or family member is hosting the event, offer to bring a dish so that you are guaranteed to have at least one healthy option. 5)It’s okay to treat yourself: Savour the treat and just be mindful of your decision Be sure to check out our Holiday Schedule for this week! WORKOUT OF THE DAY: STRENGTH: 4X3 Front Squats – work to a 3RM WOD: [ Frosty ] 10 Buprees 15 Pull-ups 10 Burpees 15 Push Press x 5 rounds (15min cap) L1-95/65 L2-Banded pull-ups, 75/55 L3-Jumping P-up, 65/35 Post scores in comments below.Read more