We are celebrating another year of fitness-fun!  Thanks to you wonderful TCFers, we are going into our 16th year in business!! WOD 1: 10 Min [...]

10 sets of 3 Power Clean and Jerks (1 set every 1:15) * Weight should be 50% of 1RM + 5-10lbs from previous week * [...]

Back Squat for load: #1: 5 reps @ 40% #2: 5 reps @ 50% #3: 5 reps @ 60% We will use 90% of our [...]

GRIZZLY- Teams of 2: 275/343 Calorie Air Bike - Every 3:00 (including at 0:00), stop and perform 11 Synchro Burpees Teams can switch on the [...]

STRICT HANDSTAND PUSH- UPS: WEEK 2: GRIZZLY: EMOM8: Odd: 30-second handstand hold against wall (back against wall) Even: 30-second max strict handstand push-ups or deficit [...]

Deadlift for load: #1: 5 reps @ 40% #2: 5 reps @ 50% #3: 5 reps @ 60% We will use 90% of our heavy [...]

GRIZZLY- 2 rounds: 25 Deadlifts 155/225 M110/165 25 Shoulder to Overhead 95/135 M75/105 25 Front Squats 95/135 *Repeat from Sept 8, 2022. KODIAK- 2 rounds: [...]

This workout is in honor of Lazar Ðukic, an elite athlete who tragically passed away on August 8th, 2024, while competing in the CrossFit Games. [...]

10 sets x 3 Power Snatch (every 1:15) * Weight should be 50% of 1RM + 5-10lbs from previous week * All reps should be [...]

Back Squat for load: #1: 10 reps @ 65% #2: 5 reps @ 75% #3: 3 reps @ 85% #4: 1+ reps @ 95% We [...]