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

Weightlifting Six sets of: Shoulder Press (2-3 Reps @ 20X1) Rest 2 minutes Metcon Every minute, on the minute, for 15 minutes (5 sets): Minute 1 – 12 Chest-to-Bar Pull-Ups Minute 2 – 9 Strict Handstand Push-Ups Minute 3 – 6 Ring Muscle-Ups or 6 Burpee Box Jump-Overs (24″/20″) Please increase or decrease the prescribed...Read More

Weightlifting Front Squat *Set 1 – 4 reps @ 65% *Set 2 – 3 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 3 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 2 reps @ as heavy as possible...Read More

**Gym is closed for Normal classes but we will be running the workout LOREDO at 8:00 AM in one massive heat. Stay after and join us for a BRUNCH! We will be having pancakes and mimosa’s! If you did not sign up please email Greg or Lacey letting us know you are coming so we...Read More

  Metcon Your team of 5 will head out for a 1 mile ruck (2x800m or 4x400m)Person 1 – Carries the 50# Slamball (groups can modify if needed)Person 2 – Carries the 45# plate (groups can modify if needed)Person 3 – Carries 2 kettlebells – farmers carryPerson 4 – Carries Person 5** If absolutely opposed...Read More

  Weightlifting Back Squat (6) *Set 1 – 5 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 3 reps @ 85%*Set 4 – 2 reps @ 90%*Set 5 – 1 rep @ 95%*Set 6 – 6 reps @ 80-85%Rest 2 minutes between sets.   Metcon Complete as many rounds and reps as...Read More