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 single or work on technique WOD Complete the Following for Time: 30/25 Calorie Bike100 Meter D-ball Carry 100/70200 Meter Farmers Carry 70/53 – each hand30 Burpees Compare to: 8/2/2019Read 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 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