Bootcamp – 8:00AM and 9:00AM Super Charged Saturday – 10:00AM Open Gym 11:00AM to 1:00PMRead More

Weight Lifting Take 20 minutes to build to a 2-RM Bench Press Metcon Every 5 minutes, for 15 minutes (3 sets) for times: 500 Meter Row 10 Renegade Rows (50/35 lbs) 20 V-Ups *Renegade Rows = Push-Up, Row Left, Push-Up, Row RightRead More

Metcon Every 8 minutes, for 32 minutes (4 sets): 20/15 Calories of Rowing 20 Dumbbell Squats (50/35 lb DBs) 20 Walking Lunges with DB Farmer’s Carry (50/35 lbs) 800 Meter RunRead More

Weight Lifting Every 2 minutes, for 16 minutes (8 sets): Deadlift x 2 reps @ 80% of 1-RM Deadlift Metcon Five rounds for time of: 24 Kettlebell Swings (32/24 kg) 12 Box Jumps (24″/20″) 12 Toes to BarRead More

Weightlifting Every 2 minutes, for 16 minutes (8 sets): Push Jerk *Set 1 – 3 reps @ 70-74% of 1-RM *Set 2 – 3 reps @ 75-79% *Set 3 – 2 reps @ 80-84% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 87-89% *Set 6 – 1 rep @ 90-92%...Read More

Weightlifting Back Squat *Set 1 – 5 reps @ 65% of 1-RM *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 4 reps @ 90+% Rest 2 minutes between sets. Metcon Four sets...Read More

Metcon In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – 10 Box Jumps + 5 Pull-Ups Station 2 – 10 Burpees + 6 Dumbbell Ground to Overhead Station 3 – 200 Meter Run with Medicine Ball Teammates can only...Read More

Bootcamp – 8:00AM and 9:00AM Super Charged Saturday – 10:00AM Open Gym 11:00AM to 1:00PMRead More

BEER GARDEN AND FIRST FRIDAY (Free to bring a friend to CF classes)! Starting Friday September 6th – and every first Friday of each month going forward 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...Read More

Metcon Four sets for max reps of: 2 minutes of Rowing (for calories) Rest 30 seconds 90 seconds of Double-Unders Rest 30 seconds 60 seconds of Push-Ups Rest 30 seconds 30 seconds of Toes to Bar Rest 90 secondsRead More