Holiday Schedule: Thursday 12/31: NO PM Classes Friday 1/1: 8:00am & 9:15am ONLY WORKOUT OF THE DAY: STRENGTH:OHS 1.1.1.1. building (95% or higher) WOD: [ Annie ] 50-40-30-20-10 D-under (2x singles) Sit-ups 12min CapRead More

WORKOUT OF THE DAY: STRENGTH:Clean 1.1.1.1.1 building (95% or higher) WOD: [ Regionals 12.2 ] 2000m Row (or 1mile run, 10min cap for both) 50 Pistols 30 Hang Power Cleans 20min Cap L1- pistol, 155/105 L2/M- row 1750m, Assit. pistol, 115/80 L3-row 1500m, Alt lunges, 75/45Read More

WORKOUT OF THE DAY: STRENGTH: Jerk 1.1.1.1.1 building (95% or higher) WOD: [ Here comes Winter! ] 6 P Jerks 6 Pull-ups 6min AMRAP L1- 115/80, CTB L2/M- 95/65, bw pull-up L3-65/45, Banded or V-rowRead More

WORKOUT OF THE DAY: STRENGTH:Snatch 1.1.1.1.1 building (95% or higher) WOD: [ Maple ] 30-25-20-15-10-5 KB Goblet squat Push-up 15min Cap L1-53/35 L2/M-44/26, incline P-up L3- start at 25 reps- 26/18, knee P-up 15minRead More

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Open Gym ] Open gym 9:15-10:15am.Read More

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Cookie Burner ] Join coach Dave at 9:15 to sweat out those Christmas cookies!  Read More

No Classes Friday 12/25, Merry Christmas! Wishing you all a HAPPY, HEALTHY Christmas from all your friends & Coaches at CF EXP!  Read More

Christmas Eve Schedule: All AM Classes, NO PM CLASSES.   No Classes Friday 12/25, Merry Christmas! WORKOUT OF THE DAY: STRENGTH: None. WOD: [ 12 Days of Xmas ] 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...Read More

WORKOUT OF THE DAY: STRENGTH:Snatch 2.2.2.2 @90% across WOD: [ Apple Core ] Row 1000m (or run 800m) 100 Sit-ups Row 500m (or run 400m) 50 Sit ups Row 250m (or run 200m) 25 Sit-ups L1-rx L2/M- 800/80, 400/40,200,20 L3-600/60, 300/30,150/15 20 min capRead More

WORKOUT OF THE DAY: STRENGTH:Clean & Jerk 1 OTMEM @90% for 10min across WOD: [ 10min AMRAP ] 10 P Cleans 10 Push-ups L1-115/80 L2/M-95/65 L3-65/45 10minRead More