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 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!!  Metcon In teams of two, with only one partner working at a time, complete 3 rounds each for time of: 50 Wall Ball Shots (20/14 lbs) Weightlifting Three sets of: Bulgarian Split Squat ( 8 reps each leg @ 3111) Rest while partner works Single Arm Dumbbell Row (8 reps each arm @ 2111) Rest while partner worksRead 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 reps to make this session challenging, but manageable for your current ability level.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 Rest 2 minutes between sets. Metcon For time: Run 400 Meters 40 Kettlebell Swings (24/16 kg) 40 Single-Arm Kettlebell Thrusters (24/16 kg – 20 each side) 40 Kettlebell Swings Run 400 MetersRead 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 can account for you for food and drinks! Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m Run In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010 To learn more about Loredo click hereRead more