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Warm-up & Mobility: 15 Minutes Strength: Clean 6×2 across 80-85% rest  60-120 sec. Conditioning: AMRAP 15 min 40 Wall Ball 20/14 15 power clean 95/65 30 Wall Ball 15 power clean 135/95 [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 25 min to est 3RM Conditioning: 21-15-9 reps for time of – Front squat (115/75lb) Burpee Pull-up Click here to sign up for [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch 6×2 across 80-85% rest  60-120 sec. Conditioning: AMRAP 10 min ascending ladder (2-4-6-8…) of: Hang Squat Snatch (95/65#) Box Jump [...]

Warm-up & Mobility: 15 Minutes Strength: Push Press – 5-5|3-3-3-1-1-1 Start with a unloaded bar inc weight each set, between sets perform 5 strict pull ups. Conditioning: For Time: 21 [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 4 sets of 3 reps working ups to 80% of your 1RM Conditioning: “Open WOD 11.2” Complete as many rounds and reps as [...]

HAPPY NEW YEAR!!! Classes today will be held at 9:30 and 12:30! See you then – big things are coming in 2015 so let’s start it TODAY! Warm-up & Mobility: 15 Minutes WOD: Perform 7 [...]

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).