REMINDER We are currently preselling sweatshirts! Orders must be in by Friday, payment and size are due upon presale! Youth sizes are available! Strength 5 sets of 2 Snatch Grip Push Press + 1 OHS Keep it light and work technique WOD 3RFT 500m Row 12 Thrusters (95, 65) 15[…]
Read More »REMINDER • It is a new month, that means new goals and new achievements! Please make sure you write both on our board, be proud of your successes. Strength FLR, accumulate 6 minutes WOD “The Chief” 5 Rounds of: AMRAP 3 3 Power Cleans (135, 95) 6 Push-ups 9 Air[…]
Read More »WOD Teams of 2 complete: 1000m Row 100 DUs 60 Wall Balls 50 KBS (53, 35) 40 Pullups 30 No Pushup Burpee Box Jump (24, 20) 20 Situps with Med Ball (20, 14) 10 Hand Release Pushups + “Team Grace” 30 Clean & Jerks (135, 95)
Read More »Reminder One class today at 10:00am, come get after it! WOD “Ghost” 6 rounds, for max reps of: 1:00 Max Cal Row 1:00 Max Burpees 1:00 Max DUs 1:00 Rest Please post your scores to the comments.
Read More »Happy Thanksgiving CFTC! We are so thankful to have you all part of our amazing community! Enjoy your holiday with family and friends. Reminder that we will be closed today and will have one class tomorrow at 10:00am.
Read More »Announcements •There will be no evening classes Wednesday. •Today we start Weightlifting Wednesdays, a day to focus strictly on weightlifting. We hope you enjoy! WOD “Weighlifting Wednesday” A. Front Squat with 0:03 pause at bottom. Build to a heavy triple. B. Bench Press 5-4-3-2 C. Weighted Pull-ups 2-2-2-2-2 Please post[…]
Read More »Strength Thruster, build to a 1RM WOD “Fran” 21-15-9 Thrusters (95, 65) Pull-ups Please refer to 08.15.2014 for your previous score. Please help grow our community by posting your score to the comments; give your classmates some words of support too!
Read More »THANKSGIVING HOURS Wednesday, 11.26: NO EVENING CLASSES (4:45/6:00/7:15) Thursday, 11.27: CLOSED Friday, 11.28: 10:00am ONLY Saturday, 11.29: Normal Schedule Resumes WOD “Filthy 50” 50 Box Jumps (24, 20) 50 Jumping Pull-ups 50 KBS (35, 26) 50 Walking Lunges 50 K2E 50 Push Press (45, 35) 50 Back Extensions 50 Wall[…]
Read More »WOD Teams of 2 complete: 3RFT 4x200m Run (alternating partners) 40 Power Cleans (115, 80) 40 No Pushup Burpee Box Jump (24, 20)
Read More »Strength Power Snatch, build to a 1RM WOD AMRAP 8 3 Power Snatch (95, 65) 3 Box Jumps (24, 20) 6 Power Snatch 6 Box Jumps 9 Power Snatch 9 Box Jumps ….. Continue up the ladder for 8 minutes, increasing by 3 reps each round. Score is your total[…]
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