WORKOUT OF THE DAY: STRENGTH:  Squat Clean + Jerk OTMx10mins   WOD: [ Peppers ] 5 P. Jerks 10 Pull-ups 15 DLs x 5 sets 14mins L1-185/135, CTB L2/M- 115/80, reg pull-up L3-95/65, banded  Read More

  WORKOUT OF THE DAY: STRENGTH: NONE WOD: [Refresh] Partner Wod- 2x 150m Lunge while other does ME KBS 2x 300m Sandbag carry (50/30) while other rows for ME cals 2x 300m F Carry (53/35 Kbs) while partner does ME Burpee -Score is overall time minus total reps (in sec) of KB+Cals+Burpees 40min Cap  ...Read More

WORKOUT OF THE DAY: STRENGTH: Back Squat 5.5.5.5. across WOD: [Breakfast] 30 D-unders 15 KBS 10 Ring Push-ups x 7 Rds L1-70/53, Dips L2/M-53/35, rings L3-35/18, toe/ incline 16minsRead More

WORKOUT OF THE DAY: STRENGTH: NONE WOD: [Team CF Triathlon] With a partner, break each exercise into any increment as a team 3,000m Row 5 mile Bike 2 mile run 40min Cap        Read More

WORKOUT OF THE DAY: STRENGTH: Bench Press 5.5.5.5 across WOD: [Iced] 10 Pull-ups 10 P Snatch 20 Sit-up x 6Rds L1- 95/65, CTBs, 15 GHDs L2- 75/55 L3- V-rows, 65/35 15mins      Read More

WORKOUT OF THE DAY: STRENGTH: NONE WOD: [“Kelly”] Run 400m 30 Box Js 30 Wall Balls x 5 Rds L1- 24/20, 20/14 L2/M- 300m, 20/14, 14/10 L3- 300m run, 20 Box Js (14/plate), 20 WBs (10/6) 40mins    Read More

  WORKOUT OF THE DAY: STRENGTH: Hang squat Clean 1.1.1.1.1 building WOD: [Storks] 4 Hang P Cleans 4 Burpees over bar 8min AMRAP L1-205/145 L2/M-135/95 L3-95/65        Read More

  WORKOUT OF THE DAY:   WOD: [ OPEN GYM ] Come on in and make up a workout from the past week or work on a goat.  Read More

**Gym reminder: There will be NO 10:30am class this Saturday 06/24/2017** WORKOUT OF THE DAY: STRENGTH: NONE WOD: [Peas and Carrots] 1 mile, alternating  laps, Then- Run 800m while partner  does as many bear crawl laps as possible,  50ft =1 rep then switch Run 600m while partner does as many walking lunges as possible, 50ft=...Read More

**Gym reminder: There will be NO 10:30am class this Saturday 06/24/2017** WORKOUT OF THE DAY: STRENGTH: OHS 5.5.5.5.5 WOD: [Bouquet] 12 Box Jumps 10 F Squats 8 TTBs x 5 Rds   L1-24/20, 115/80 L2/M- 20/14,  75/55 L3-14/ plate, 45/25 15mins        Read More