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: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: P Press 5.5.5. across WOD: [ On 4min ] 200m Run 18 WBs 16 TTB on 4min x 4 rds 12minRead More

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Team of 2 Wod ] 100 Bench Press 150 Back Squats (From the floor) 200 DLs *Each Break= 7/5 cal row for the person who broke L1-135/95 L2/M-95/65 L3-75/45Read More

WORKOUT OF THE DAY: STRENGTH: Max Height Box Jump WOD: [ Crinkle ] 5 Burpees 6 KBs 7min AMRAP L1- 70/53 L2/M-53/35 L3-35/26 rest 3mins 6min AMRAP 10 Strict Sit-ups 10 Mt. climbers/ side 10 Leg LiftsRead More

WORKOUT OF THE DAY: STRENGTH: A/B Super Set A) Back Squat 10.10.10 building B) Strict Pull-up 3-6 reps between each warm-up set and working set, add bands or weight as needed WOD: [ Scotties ] 800m run 50 Thrusters 30 pull-ups 400m run 25 Thrusters 15 pull-ups 18min Cap L1-CTB, 65/45 L2/M-600m, 45/35, banded L3- 400m,...Read More

WORKOUT OF THE DAY: STRENGTH: CJ (Full) 1.1.1.1.1 building WOD: [ MQ 15.4 ] 21-15-9 reps for time of: Deadlifts Box jumps Handstand push-ups L1- 225/155, 24/20 L2/M-185/135, 24/20, 2″ riser L3-95/65, 14/ plate, DB Press 25/15 12min CapRead More

WORKOUT OF THE DAY: STRENGTH: F Squat 3.3.3.3 across WOD: [ Dale ] 18-16-14-12-10-8-6-4-2 Push-up DB F Rack Lunge 15min Cap L1- 40/30 L2/M- Incline, 30/20 L3- knee, 20/15Read More