CINDY 20 Min AMRAP 5 Pull-ups 10 Push-up 15 Air Squats

200-ft. dumbbell overhead lunge 35/50 50 dumbbell box step-ups 20/24 50 strict handstand push-ups/5in elevated Strict handstand push ups 200-ft. handstand walk/ 200 ft bear [...]

GOAT DAY On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2  

OHS- Build to Heavy Single THEN 12 min AMRAP: 5 Strict Pull-ups 10 Overhead Squats 65/95 15 Deadlifts 65/95

5 Rounds: AMRAP 4Min: 15/21 Calorie Assault Bike 15 Burpee Box Jumps 20/24 Max Shuttle Runs In Time Remaining Rest 4 Minutes Between

First Full Throttle Cardio Class is today at 8:45 am! Free to TCF members or $150 a month for non members! 5 Rounds: 1 Minute [...]

Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars/HKR* 50 double-unders/Single Under* 15 squat cleans, 85 lb/135  55/95* 25 toes-to-bars/ [...]

So many great things going on at TCF! Derek's Self Defense class is this Saturday 3-5, Bring a Friend to class day is Saturday 8 [...]

So many great things going on at TCF! Derek's Self Defense class is this Saturday 3-5, Bring a Friend to class day is Saturday 8 [...]

So many great things going on at TCF! Derek's Self Defense class is this Saturday 3-5, Bring a Friend to class day is Saturday 8 [...]