Friday night class is canceled this week  sorry for any inconvenience.   General Warm-up: 2 rounds of: Run 200/Row 250 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Farmers carry 40 second D-ball rock 10 KB swings   Skill: 300m Row* For Time …rest 5...Read More

  General Warm-up: 2 rounds of: Row 15/12 Calories 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s 7 Pull-ups …then… Ski 12/8 calories 20m Heavy Farmers carry 40m D-ball high carry 10 KB swings Bike 15/12 Calories   Conditioning: “I Won’t Give Up” 45 Sit-ups 200m Sprint 35 Box Jumps...Read More

Congrats to Christa and Burris for their successful completion of CF-L1! Great job Coach Christa and Coach Burris!   General Warm-up: Bike 3:00 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s 10 Pull-ups Row 2:00 10m Goblet lunges 10 Kettlebell swings 10m Goblet lunges 10 PVC passovers 10 PVC windmills...Read More

  Conditioning: Partner WOD 20 rounds* of: 7 Thrusters (95/63) 7 Strict Pull-ups 7 Burpees-over-Bar   For time *Alternate complete rounds   …rest 1:00 from completion of last rep, then… Sell-out: 200 Calories Biked For time   Flexibility: Saddle sit Half straddle left Half straddle right Butterfly Reclined spinal twist     Post results and...Read More

Classes Friday are at 0630, 0900 and 1200   Partner WOD “Black Friday” 20 Clean and Jerks* (175/115) 40 Handstand Push-ups 600m Run (partner A only)* 80 Wall-Ball Volleyball Tosses* (20/16/14) @ 8′ 200 Double Unders 80 Wall-Ball Throws (20/16/14) @ 5m 600m Run (partner B only)* 40 Kettlebell Swings (70/53) 20 Deadlifts (325/215)  ...Read More

  Endurance: Run 200m rest 2:00* Run 400m rest 2:00 Run 600m rest 2:00 Run 800m rest 2:00 Run 600m rest 2:00 Run 400m rest 2:00 Run 200m   For total sprint time (total time – 12:00 of rest) *During each of the “rest” periods, perform either 5 strict or 7 kipping handstand push-ups  ...Read More

  Conditioning: “Straight 100” 25 Calories rowed 20 Wall-ball shots (20/14) 20 Box jumps (24/20″) 25 Calories rowed 30 Wall-ball shots 30 Box jumps 25 Calories rowed 50 Wall-ball shots 50 Box jumps 25 Calories rowed   For time Compare to Friday, 20 September 2019   Mobility: Quad smash Spine smash Overhead distraction Sink stretch  ...Read More

  Metcon: Partner WOD Part 1: 6 alternating rounds for time of: 10 Shoulder-2-Overhead (95/63) 10 Toes-2-Bar (4:00 cap)   …rest until 6:00, then for total score… 2-minute AMRAP of: 3 Power Cleans (95/63) 3 Box Overs (24/20″) 6 Grasshoppers   rest 1:00 and adjust weight 2-minute AMRAP of: 2 Power Cleans (135/93) 2 Box...Read More

  Conditioning: “Godfather” 1000m Row 20 Double Kettlebell Thrusters (53/35) 40 Alternating One-arm Push-ups 60 Half Tacos 80 Double Unders 100 Walking Lunges 80 Speed Skips 60 Sit-ups 40 Kettlebell Swings (53/35) 20 Ring Dips 1000m Row 30 Burpee Sell-out   For Time Compare to Friday, 18 November 2016   Mobility: Overhead Distraction Hip Capsule Spine...Read More

General Warm-up: 2 rounds of: Run 200/Row 250 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Farmers carry 40 second D-ball rock 15 Box jumps (increase height every 5) 10 KB swings   Conditioning: “Jill” Complete as many rounds and reps as possible in 25-minutes...Read More