BEER GARDEN AND FIRST FRIDAY (Free to bring a friend to CF classes)! Every first Friday of each month we will be having a BEER GARDEN at the gym in the back from 4:30PM – 8:30PM. We have beers on tap, custom pint glasses, lights, and plenty of tables for all of you to join...Read More
Weightlifting Four sets of: Deadlift x 5 reps @ 70% of 1-RM Deadlift (open your hands and reset at the bottom of every rep) Rest as needed Metcon For time: 1000 Meter Row 30 Power Cleans (135/95 lbs) RX + (165/115 lbs) 15 Bar Muscle-UpsRead More
Weightlifting Every 2 minutes, for 18 minutes (3 sets) of: Station 1 – Supinated-Grip Strict Pull-Ups x 8 reps @ 2110 Station 2 – 60-Meter Suitcase Carry + Waiter’s Carry (switch arms at 30-meters) Station 3 – Dumbbell Strict Overhead Press x 15 reps @ 1011 Metcon Against a 3-minute running clock… 400 Meter Run...Read More
Metcon Complete as many rounds and reps as possible in 15 minutes of: 500 Meter Row 50 Double-Unders 10 Strict Handstand Push-Ups Rest 5 minutes, and when the running clock reaches 20:00… Complete as many rounds and reps as possible in 15 minutes of: 400 Meter Run 20 Push-Ups 20 Alternating Single-Arm Dumbbell Snatches (50/35...Read More
Metcon Teams of two will complete three rounds each (total of 6 rounds per team) of: 10 Bar-Facing Burpees 15 Thrusters (95/65 lbs) 20 Toes to Bar While one partner works through the round, the other must hold two dumbbells fully extended overhead. If the dumbbells are dropped from overhead, both partners must perform 3...Read More
Weightlifting Four sets of: Split Stance Romanian Deadlift x 6-8 reps each leg @ 4011 Rest 60 seconds L-Sit x 60 seconds (if you cannot hold for 60 seconds unbroken, accumulate the time in as few sets as possible) Rest 60 seconds Metcon Five sets of: 15 Russian Kettlebell Swings 10 Box Jumps or Step-Ups...Read More
