Tip WORKOUT OF THE DAY: STRENGTH: 2 FS + 2 Push Jerk x 5 sets on 3 minutes WOD: [ Max Effort ] 1 min ME F Squats 1min Rest 1min ME Row (Cals) 1min Rest x 3 rds 12min L1-115/80 L2-95/65 L3-65/35 Core Buy-Out:3 x 20 Arch Bodies, rest 1 min between sets Post scores in...Read More
WORKOUT OF THE DAY: STRENGTH: Option 1- OTMEM x 10min of- 1 Snatch DL to knees + 1 Snatch pull to hips+ 1 Full Snatch (Aim to build to 80% of 1RM) Option 2- OHS 10 Reps every 2mins x 10mins WOD: [ Get a Grip ] 300m Run 10 TTB x 5 rds 14min Cap...Read More
HANDSTAND PUSH UP CLINIC WITH COACH RYAN Saturday July 18th 10:30-12:oo $20.00/person. Register HERE! WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Coach Dave Special ] Join coach Dave at 9:15! Post scores in comments below.Read More
CF EXP Co-Ed Throwdown! **REGISTRATION NOW LIVE** RX, Scaled & Masters Divisions Teams of 2 *Teams consist of 1 male and 1 female Competition will consist of 3 guaranteed WODs, 1 floater and a Final WOD. REGISTER HERE NOW! WORKOUT OF THE DAY: STRENGTH: Squat Clean + Jerk OTMx10 (85-90% for 10 sets) WOD: [...Read More
We will be hosting a 6 WEEK EXP KIDS SUMMER CAMP beginning the week of July 6th! This is open to all Kids (non-members included!) Our EXP Kids classes combine gymnastics, body weight exercises, calisthenics and weight lifting fundamentals into a high energy, challenging and fun workout for kids grades PreK to 2 (Our “Little Dragons???) and...Read More
CF EXP Co-Ed Throwdown! **REGISTRATION NOW LIVE** RX, Scaled & Masters Divisions Teams of 2 *Teams consist of 1 male and 1 female Competition will consist of 3 guaranteed WODs, 1 floater and a Final WOD. Scaled & Masters Standards: Single Unders Deadlift (185/115) Clean and Jerk (95/65) KBS (53/35) Wall Balls (14/10) Box Jumps...Read More
Summer Sale! We are clearing out apparel to make room for new! WORKOUT OF THE DAY: STRENGTH: F Squat 3.3.3.3.3 building WOD: [ Four ] on 4 mins- Run 400m 40 Squats x 3rds, remaining time of each round is rest, record 3 split times L1- 400m run, 40 squats L2/M-300m run, 30 squats L3-200m...Read More
Testing Day 2! WORKOUT OF THE DAY: STRENGTH: Max Strict HSPU (1 abmat or less) -or- ME Strict Shoulder Press Men-95 or 65 Women-65 or 45 WOD: [ DT ] 5 rounds of- 12 DL 9 Hang P. cleans 6 Push Jerks 12min Cap TT, MC-155/105, 135/95 L1-155/105 L2/M-115/80 L3-95/55 Core Buy-Out:3 x 1min Superman holds Post...Read More
We are starting our next 6 week cycle and today is OLY TESTING DAY! Get ready to move some weights and be sure to record your starting scores on the whiteboard! We will also be incorporating a CORE strength buy-out each day. The goal is to strengthen your mid-line which will help both within your...Read More
