WORKOUT OF THE DAY: STRENGTH: Push Jerk 3.3.3.3. Across OR Push Press 3.3.3.3. Across WOD: [ Range ] Run 1 mile (8min cap) 100 sit ups Run 800m (4min cap) 50 Sit ups Run 400m (2min Cap) 25 Sit-ups L1-rx’d L2/M-4 laps/ 2 laps/ 1 lap, 80/ 40 sit-ups L3- 3 laps/2 laps/ 1 lap, 60/...Read More
WORKOUT OF THE DAY: STRENGTH: Hang Clean (Full) 3.3.3. Across WOD: [ Multiples of 4 ] 80 D-unders 40 DB F Rack Lunges (L+R=2) 80 D-unders 40 DB power cleans 80 D-unders L1-D-und, 45/30 L2/M-D-und, 35/25 L3-Singles x 2, 25/15 10min Cap Core Buy-Out: A) 3 x 12 DB row/ side, heavier then last week...Read More
WORKOUT OF THE DAY: STRENGTH: Dip Max + OTMEM 3 ME Dip sets, on 2 min (at min 0, 2, 4 on the OTMEM timer) Then for another 8mins (12 total minutes) OTMEM 3-5 Dips (Add weight/ diffuculty as needed to achieve failure close to 5), shoot for more total volume then previous week Or...Read More
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
**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...Read More
WORKOUT OF THE DAY: STRENGTH: Clean (Full) 5.5.5.5 Building or F Squat 5.5.5.5 Building WOD: [ 7 min AMRAP ] 7 Box Jump 5 DLs L1-225/155, 24/20″ L2/M-185/135,20/14″ L3-95/65, 14/ Plate Core Buy-Out: A) 3 x 10 BB Bent over Row (Goal should be 40-50% or 1rm Bench Press) B) 3 x 20sec HS hold between each...Read More
