WORKOUT OF THE DAY: STRENGTH: Squat Clean 3.3.3.3.3  Building WOD: [ Toast ] 25-20-15-10-5 Box Jump KB 10min L1- 24/20, 70/53 L2/M- 20/14, 53/35 L3- 14/plate, 35/18          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

WORKOUT OF THE DAY: STRENGTH: NONE WOD: [Nantucket] Row 50/30 Cals then- 4 Rds 5 Wall Walks 10 DB Lunges/ side 15 TTBs Then- Bike 50/ 30 cals Then- 4 Rds 10 DB Power cleans (same DBs) 20 Hollow Rocks Then- 50 Burpees 35mins L1-45/30 L2/M-30/25 L3-15/10    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

**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

  WORKOUT OF THE DAY: STRENGTH: NONE WOD: [ Partner Poker ] Push-ups KB SDLHP Sit-up KB Goblet Lunge (L+R=2) Joker = 1000m row (1 rower) L1- 53/35 L2- 44/35 L3- 35/18 40mins        Read More

  WORKOUT OF THE DAY: STRENGTH: Power Clean & Jerk 1.1.1.1.1 Building WOD: [Grape-nut ] 300m Run 15 P Jerks x 4 Rds L1- 135/95 L2/M- 95/65 L3- 65/45 12mins    Read More