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 Complete 4 Sets: 3 (squat) Cleans + 6 Front Squats @75% of 1RM Clean WOD Complete 5 Rounds For Time: 5 Deadlifts 275/19025 Double-UndersRead 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 Press 115/7525 Sit-UpsRead 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