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Last WOD of 2014!!! Today we will close after the 5:30pm class and re-open at 11 for the New Years Eve WOD. (Please remember, NO ALCOHOL WILL BE PERMITTED) Warm-up & Mobility: 15 Minutes [...]

Warm-up & Mobility: 15 Minutes Strength: Conditioning: For time: 25 Cal Row buy in then, 21-15-9 reps of: Power Snatch (115/75lb) Toes to bar Click here to sign up for today’s class.  

Warm-up & Mobility: 15 Minutes Strength: Squat 3 sets of 5 reps increasing weight to approx 80% of your 1RM Conditioning: For max reps: 1 min max WB 1 min max DU 1 min max WB 1 min max DU 1 [...]

Happy Holidays!! We are closed today. Please remember that we will have only one class tomorrow at 9:30am. Saturday is normal schedule (Barbell club at CFC is canceled).

Please remember that we have only one class today – at 9:30am. See you there! Warm-up & Mobility: 15 Minutes WOD: Perform your reps like the song “12 Days of Christmas” [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 4×3 (all sets at approx 75% of 1RM) Conditioning: For time 10-9-8-7… reps of – Deadlift (185/115lb) Front Squat (same [...]

Warm-up & Mobility: 15 Minutes Strength: 7×1 Power Snatch + 1 Hang Snatch + 1 OHS – 60 to 120 seconds between sets – increasing weight each set, climbing to as heavy as [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift 3-3-3-3, increasing weight each set, last set should be approx 80-82% of 1RM Conditioning: For time – 21 Push Press (95/65 lb) 21 [...]

Warm-up & Mobility: 15 Minutes Strength: Clean & Jerk –  7 sets – 1 Power Clean + 1 Hang Clean + 1 Jerk, climbing in weight each set to heaviest possible), 60-120 sec rest [...]

Warm-up & Mobility: 15 Minutes Conditioning: For time – 2 Rope Climb 15 Wall Ball (20/14lb) 200m Weighted Run 15 TTB 15 KB Swing (24/16k) 3 Rope Climb 20 Wall Ball 200m Weighted Run 20 [...]