Complete in any order 1000 run 75 Slam Ball 5 min Airdyne 50 Burpee 1000 Row

Front Squat 3-3-3-3-3 THEN: 9 min AMRAP 1 Push Up 2 Pull up 3 Air Squats *increase repetitions by one on each movement after every [...]

Muscle Up Progression Work THEN: CF Open 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-balls 100 [...]

400 m run 20 HSPU ______________ 3 RNDS 10 KBS 53/35 10 DL+BOR+HPC+FR Reverse Lunge 95/65 10 KB Push Press (5 R, 5L) ______________ 20 [...]

Muscle Up Progression Work THEN: the first CF Open WOD Ever- 11.1 10 Min AMRAP 30 DBL Unders 15 P. Snatch 75/55

Happy February! New Strength and Conditioning cycle starts Thursday at 5pm. This class is free to all members! Come join in the fun! 7 RNDS [...]

New Strength and Conditioning cycle starts Thursday at 5pm. This class is free to all members! Come join in the fun! 7 Min AMRAP 200 [...]

Free February! Try our Olympic Weightlifting lass (Tuesdays at 5pm & Sundays at 10am) and or Competition Training class Saturdays at 6:45am for free for [...]

30 reps in any order of Alt SA DB Snatch 50/35 DB Goblet Squat 50/35 Anchored weighted sit ups - use DB to anchor- use [...]

Benchmark Friday "Eva" Five rounds for time of: Run 800 meters 30 KBS 70/44 30 Pull Ups