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: 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
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
WORKOUT OF THE DAY: STRENGTH: Dip Max + OTMEM 2 ME Dip sets, on 2 min Then OTMEM 3-5 Dips (Add weight/ diffuculty as needed to achieve failure close to 5) Or Close Grip Bench 5.5.5.5 Across WOD: [ The Final Countdown ] 10.9.8.7.6.5.4.3.2.1 of- TTB KBS Burpees L1-TTB, 70/53 L2/M-KTE, 53/35 L3-knee raise, 35/18 15min cap...Read More
If you hadn’t yet heard, our veteran member and great friend Matt Goodwin has moved his Martial Arts Program to the 2nd floor of EXP! To get you all introduced to his programs, he is offering FREE classes to both adults and children the month of September! Be sure to take advantage of them! Shoot him...Read More
