Gymnastics Every 2 minutes, for 16 minutes (4 sets each) of: Ring Muscle Ups  (4-8 Reps) Handstand Walk (50-75 Feet) or Box Around the Worlds Metcon Two sets for times of:30/25 Calories of Rowing20 Burpee Box Jump-Overs (30″/24″)Rest 6 minutesYou have a long rest period for this workout, but the expectation is that it will...Read More

Weightlifting Five sets of: Push Press x 5 reps Rest 2 minutes Build to today’s heavy 5 reps. Metcon Complete as many rounds and reps as possible in 10 minutes of: 15 Push Presses (95/65 lbs) 15 Deadlifts (95/65 lbs) 30 Double-UndersRead More

Weightlifting Every 2 minutes, for 16 minutes (8 sets) Power Clean x 2 reps Start around 70% and build each set to today’s heavy double. Metcon For time: 1200 Meter run 30 Alternating Single-Arm DB Snatches (50/35 lbs) 60-Foot Left Arm Overhead DB Walking Lunges (50/35 lbs) 60-Foot Right Arm Overhead DB Walking Lunges (50/35...Read More

Metcon In Teams of 4 complete the following in 25 minutes: 50 In Unison Burpees  Then in remaining time – AMRAP of:  20 Kettlebell or Dumbbell Goblet Squats (50/35lb)  30 Kettlebell Swings (53/35lbs) 20 Farmers Carry Alternating Reverse lunges (50/35lbs)  Rest  *Athletes will each start at a different station (Goblet Squats, KB Swings, Lunges, or...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)! 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

Weightlifting Every 2 minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 2 reps @ 90-94% *Sets 6-8 – 1 rep @ 95+%...Read More

Metcon For time: 3,000-m row 300 double-unders 3-mile run Time cap: 45 minutesRead More