WOD 6/11/13
OHS 1 RM Then….. 1000m Row 30 Clean and Jerks 135/95 50 Push Ups Team CFWC at Regionals. Thanks to all who came out to... Read More
WOD 06/10/13
Strength/Skill – 1 min ME V-out x 5 21-15-9 Deadlifts @ 315/205lbs Box Jumps @ 30″/24″ Time Limit 12 mins ** Mod** perform the WOD with... Read More
WOD 06/08/2013
9am Yoga 10am Open Gym 11am Endurance WOD: Filthy Fifty- For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1... Read More
WOD 6/9/13
9am Yoga 10am Oly Lifting 11am Endurance 11am WOD 30 Min Amrap 400 Meter Run 15 Hang Power Snatch 95/65 15 Toes to Bar 15... Read More
WOD 6/8/13
DeadLift 5×2 Then 5 Rounds 200 Meter run 11 Burpee Deadlifts (53#/36#) Post Loads and Time to comments: No 10AM Open Gym today, There will... Read More
WOD 6/7/13
OHS: 3-3-3 (15 min cap) Then… “Partner Jackie” (15 min cap) 1000m Row 50 Thrusters, 45lb 30 Pullups *As soon as partner 1 finishes the... Read More
06/06/13 Kids Class is CANCELLED
Sorry for any inconvenience Kids class is cancelled for today!
WOD 6/6/13
Split jerk 3-3-3 Then 800 Meter Run 21 Clean and Jerk 135/95 400 Meter Run 15 Clean and Jerk 155/105 200 Meter Run 9 clean... Read More
WOD 6/5/13
Front Squat: 5-5-5 Then… FOR TIME: 21 Thrusters, 95/65 50 DU 15 Thrusters, 115/85 50 DU 9 Thrusters, 135/95 50 DU BELOW: Legendary Games competitor... Read More
WOD 6/4/13
EMOM 7 Minutes 2 Touch and Go Full Snatches 1 OHS with 3 second Pause Then…. 800m Run 21 Push Ups 15 Pullups 12 Snatches... Read More