Metcon In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 7 Burpee Box Jump-Overs (24″/20″) 14 Dumbbell Thrusters (40/25 lbs) 21 Double-Unders Rest until the running clock reaches 20:00, and then… In teams of three, alternating complete rounds, complete as many rounds and reps as...Read 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
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
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
