WORKOUT OF THE DAY: STRENGTH: BB Alt Lunge 6.6.6.6.6/ side building WOD: [ Scotch ] 40-30-20-10 D-under Sit-up Plyo Lunge Hollow Rock 15min L1- D-und, Plyo L2- D-under, Alt Lunge L3- Singles x2, Air SquatRead More

WORKOUT OF THE DAY: STRENGTH: P Snatch 1.1.1.1.1 building WOD: [ Pulling Power ] 6min AMRAP 6 Strict CTB Pull-ups 6 Dips -2min Rest 4min AMRAP 6 Pull-ups (kip) 6 Push-ups -2min Rest 2min AMRAP 6 TTBs 6 burpees L1- Strict CTB, Ring Dip L2/M- banded CTB, Tricep Push-ups/ banded pull-up, push-up L3- Jumping CTB, bench...Read More

WORKOUT OF THE DAY: STRENGTH: B Squat 1.1.1.1 across WOD: [ B squat Nancy ] 400m Run 15 B squats x 3 Rds L1-185/135 L2/M-135/95, 300m L3-F 95/55, 200m 12min CapRead More

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

As a reminder, there is NO Saturday 9:15am class this week due to the CFEXP Two-To-Tango Comp! Schedule of Events 7:00-7:30-Athelete Check-In **You will need both athletes present to check-In and sign waivers.** 7:30am- Athlete Meeting 8:15am Start of Heat 1 **Please note heat times will not be posted, however, we will run a timely...Read More

As a reminder, ALL PM CLASSES are cancelled today and there is NO Saturday 9:15am class this week due to the CFEXP Two-To-Tango Comp! WORKOUT OF THE DAY: STRENGTH: Hang Power Clean 2.2.2.2 building WOD: [ MQ 16.3 ] 15min AMRAP 55 D-unders 15 CTB 5 Hang Power cleans L1-185/135, CTB L2/M-135/95, pull-ups L3-95/65, V-rowsRead More

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Tag Team Relay ] In Teams of 2, one works while the other rests.  Both run each distance. 200m Run 400m Run 600m Run 800m Run 600m Run 400m Run 200m Run 36min capRead More

WORKOUT OF THE DAY: STRENGTH: Bench Press 10.10.10 across SS w/ Pistols, 5/ side, hardest version possible, add weight if needed WOD: [ Fight Night ] 20/15 cal Row 20 WBS 20 STOH 20 Box Jumps x 3 rds L1- 20/14#, 115/80, 24/20 L2/M- 14/10#, 95/65, 20/14 L3-10/6#, 65/35, 14/ plate 14min  Read More

WORKOUT OF THE DAY: STRENGTH:Gymnasitcs Pull, Choose OTMEM x 10mins 1-3 Muscle-ups 2-4 strict CTBs 3-5 Strict pull-ups 4-6 Vertical Ring rows WOD: [ Cranberry ] 12min AMRAP 200m Run 10 TTBs 5 DLs L1-315/225 L2/M-225/155, KTE L3-135/95, Knee raiseRead More

WORKOUT OF THE DAY: STRENGTH:OHS 5.4.3.2.1 building WOD: [ MQ 16.4 ] 55 Bar facing burpees* 34 OHS 21 muscle-ups L1-115/80 L2/M-95/65, Dips L3- 65/35, Push-ups 15min CapRead More