Warm-Up 3 Sets: 125 Meter Row5 Bottoms Up KB Press:20 HS or Plank Hold10 Ring Rows Strength/Skill 3 Sets: Strict HSPU x 5-10 or Seated Barbell Press x 5Dumbbell Row x 6 each armFarmer Carry x 100 Meters WOD Teams of two, one person working at a time, complete the following for time: Row 5k...Read More

Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right):20 Bar Hang100 Meter Jog Strength/Skill Dungeness 2 Power Cleans + 8 Front Squats @80% of 1RM Clean Octopi Complete 4 Sets: 2 (squat) Cleans + 7 Front Squats @80% of 1RM Clean WOD Dungeness Complete 4 sets Against a 2 Minute clock: Run 200 MetersStrict...Read More

Warm-Up 3 Sets: 250 Meter Row or 10 Calorie Bike20 Banded Pull-aparts:30 Plank Strength/Skill Shoulder Press 5-3-3-2-2-1-1-1 Build to a heavy single WOD Complete a 5 Minute AMRAP: 15 Thrusters 75/5515 Burpees15 Toes-to-bar Rest 2 minutes Then, Complete a 5 Minute AMRAP: 15 Thrusters 75/5515 Burpees15 Toes-to-bar Compare to: 1/31/2022Read More

Memorial Day Weekend Schedule: Saturday – Murph 8:30 & 9:30 Sunday – No classes/Gym BBQ Monday – Closed Warm-Up 3 Sets: 20 Mountain Climbers10 Lunges6 Dynamic Pigeons8 Reverse Snow Angels WOD “Murph” For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile RunRead More

Details are on the whiteboard at the gym! Warm-Up 3 Sets: 10 PVC Pass-throughs10 Monster Walks (5 Left, 5 Right)3 Lunge Complex Each Leg (Forward, Reverse, Lateral)3 Inchworms Strength/Skill Dungeness Front Squat 12 Minutes to build to a heavy single or work on technique ______________________________________________________________________ Octopi Overhead Squat 12 Minutes to build to a heavy...Read More

Warm-Up 3 Sets: 5 Cal Row10 PVC Pass Throughs20 Mountain Climbers:15 HS Hold or Plank Hold Strength/Skill EMOM For 10 Minutes: High Hang Power Snatch x 3 Reps WOD EMOM For 18 Minutes 1 – Strict HSPU or Seated Barbell Press x 5-102 – Row x 12/10 Calories3 – Box Jumps x 5Read More

Register your kids (ages 6-12) by the end of Wednesday and use the code CFKIDS for $10 off! Click here to register Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)3 Lunge Complex Each Leg (Forward, Reverse, Lateral)20 Mountain Climbers Strength/Skill Dungeness 3 Power Cleans + 7 Front Squats @75% of 1RM Clean Octopi...Read More

Warm-Up Rowing Pick Drill :30 Arms Only —-> Squats:30 Body Over —-> Sit-Ups:30 Half Slide —> HS or Plank Hold:30 Full Slide —> Mountain Climbers Strength/Skill Push Jerk 10 Minutes to build to a heavy single or work on technique WOD Complete the Following For Time: 1,000 Meter Row Then… 3 Rounds of: 10 Push...Read More

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100 Meter Jog10 Pineapple Pickers10 Halo Squats Squats10 Halo Mountain Climbers Strength/Skill Back Squat 6-6-6-6 @ 70% WOD 10 Minute AMRAP: 6/4 Strict Pull-ups8 Burpees10 KB Globlet Reverse Lunges 70/53Read More

Details are on the whiteboard at the gym! Warm-Up 200 Meter Jog, Then.. 3 Sets: :15 Air Squats:15 Rest:15 Mountain Climbers:15 Rest:15 Sit-Ups:15 Rest WOD Teams of two, with one person “working” at a time complete an 18 Minute AMRAP: 30 Push Press 95/6530 Burpees Over the Bar400 Meter Medicine Ball Run 20/14Read More