WORKOUT OF THE DAY: STRENGTH:Strict Press 5RM or Strict HSPU max +3 ME sets(Re-Test) WOD: [ Count Down ] Max Wall Balls in 4min Rest 1 min Max Pull-ups in 3mins Rest 1min Max STOH in 2min Rest 1min Max TTB 1min L1- 20/14, 115/75 L2/M-14/10, 95/65, KTE L3-10/6, Banded, 65/45, Knee raiseRead More
WORKOUT OF THE DAY: STRENGTH: None. WOD: [ 1 min Drills ] Row (Cal) KB Swing Plyo Lunge V-row Run 200m -Rest 1min x5 rds L1-53/35, 200m L2/M-44/26, 150m run L3-35/18, run around 400m mark (100m) Read More
WORKOUT OF THE DAY: STRENGTH:Thruster 5rm from the rack (Re-Test) WOD: [ Elizabeth (Test) ] 21-15-9 Squat clean Ring Dip 14min Cap L1-135/95, Ring Dip L2/M-95/65, Close Grip Push-up L3- Close Grip incline Push-upRead More
WORKOUT OF THE DAY: STRENGTH: Back Squat 5RM (Re-Test) WOD: [ Opens Wod 11.1 ] 30 D unders 15 Power Snatches x 10min AMRAP L1-75/55 L2/M-65/45 L3-Singles x 2, 55/35Read More
Head over to CF EXP today to jump in on our 3rd Annual 1/2 Marathon Row! (That’s 21,097 meters for you math folks!!!) Individuals Heat 7:00am Team Heat 9:15am WORKOUT Of the DAY: Strength: None. WOD: [ 1/2 Marathon Row ] 21,097 meters 7am: Individuals will row the total distance 9:15am: Teams of 3-5 will...Read More
Thanksgiving Week Schedule: Friday: 8:00 & 9:15AM “Un-Stuffathon” (no other classes) Saturday: 1/2 Marathon Row! 7am individuals, 9:15 teams. NO Mobility class. Sunday: Open Gym 9:15-10:15 per usual WORKOUT Of the DAY: Strength: None. WOD: [ “Un-Stuffathon” ] Join Coach Erik at 8:00am or 9:15am to burn off that turkey! In a team of 3...Read More
Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow.- Melanie Beattle Happy Thanksgiving from your coaches at CF EXP! Thanksgiving Week Schedule: Thursday: 8am Turkey Day WOD- Happy Thanksgiving! Friday: 8:00 & 9:15AM “Un-Stuffathon” (no other classes) Saturday: 1/2 Marathon Row! 7am individuals, 9:15 teams. NO Mobility class....Read More
Thanksgiving Week Schedule: Wednesday: No 6:30pm Thursday: 8am Pre- Turkey WOD Friday: 8:00 & 9:15am “Un-Stuffathon??? Saturday: 1/2 Marathon Row! 7am individuals, 9:15 teams. NO Mobility class. Sunday: Open Gym 9:15-10:15am WORKOUT OF THE DAY: STRENGTH:Thruster (for Speed) 5.5.5.5 across @ 75% of your 5rm) -Goal is fast out of the bottom, under 10sec for...Read More
Congratulations to everyone who raced Slattery’s this weekend & to Devin and Kayla for competing at the CF Reach comp! Thanksgiving Week Schedule: Wednesday: No 6:30pm Thursday: 8am Pre- Turkey WOD Friday: 8:00 & 9:15am “Un-Stuffathon??? Saturday: 1/2 Marathon Row! 7am Individuals, 9:15am Teams of 3-5. 10:30am Mobility class with Jenn Sunday: Open Gym 9:15-10:15am...Read More
