Schedule for 4th of July Week:
Monday-Wednesday: normal classes
Thursday: Open gym 7-9am with organized WOD at 8am
Friday: 9:15am & 5:15pm only followed by Grill N Chill
Saturday & Sunday: normal classes
We are looking for volunteers for our CF EXP Summer Smackdown 7/13 & 7/14. If you are interested in volunteering for one (or both) days, please email [email protected] with your weekend availability.
Did you hear….some of the Summer Smackdown WODS have been released! Find them HERE!

How are your hands holding up after yesterday’s WOD? Ever wonder how to make those “fancy” gymnastics grips? Check this out-

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WORKOUT Of the DAY:
Skill/Strength: Power Clean 3.3.3.3.3.
WOD: [ Single Addition ]
10 min ascending ladder of:
Power Clean (185/135)
HSPU
1,1,2,2,3,3…etc.
Buy-out: Accumulate 30 sec in False grip hang on rings. Accumulate 1 min hold at top of ring dip.
Post scores to comment box below.