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 Rest) and complete the work at each station all at the same time. Athletes may not advance to the next station until everyone has completed their work.  REMINDER: YOGA IS CANCELLED TONIGHTRead 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 us!  It is free and anyone/everyone is welcome! All we ask is to leave us a tip so we can keep this event going all through the year!!  Yoga 10.6.19 Is Cancelled Metcon Every 5 minutes, for 30 minutes (6 sets) for times: 10 Strict Pull-Ups 15 Weighted Sit-Ups 20 Hand Release Push-Ups 25 Wall Ball Shots (20/14 lbs) Please note times for each set.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 Max Reps of Burpee Box Jump-Overs (24″/20″) Rest 3 minutes, and complete a total of 3 sets.  Note number of burpee box jump-overs achieved in each of the three sets.Read more