ANNOUNCEMENTS • Starting next week, we will be offering a 5:45am class on Tuesday, Wednesday and Friday mornings. • Labor Day Hours: Saturday & Monday: NO CLASSES STRENGTH Deadlifts 5-4-3-2-1 WOD 2RFT 800m Run 20 Deadlifts (225, 155) 10 Box Jump Overs (24, 20)
Read More »STRENGTH Back Squats 2-2-2-2-2 with a 0:02 pause WOD “Kalsu’s Lil Cousin” On the minute, complete 5 C2B Pull-ups, then AMRAP C&J (135, 95). Complete until you reach 50 C&J.
Read More »STRENGTH Split Jerk 3-2-1 3-2-1 WOD “Helen” 3RFT 400m Run 21 KBS (53, 35) 12 Pull-ups
Read More »STRENGTH Strict Pull-ups 4-4-4-4 *Rest 1:30 – 2:00 between sets WOD 18-15-12-9-6-3 OHS (95, 65) Burpees over the bar
Read More »WOD Teams of 2: AMRAP 25 5 Bench Press (135, 95) 1 Rope Climb 5 Burpee Box Jumps (24, 20) 200m Run
Read More »STRENGTH EMOM 10 Odd: 0:30 T2B Even: 0:30 HSPUs WOD AMRAP 12 300m Row 12 Lunge Steps (70, 53) 12 Back Extensions (25, 15)
Read More »STRENGTH Power Clean + Push Jerk 3-2-1-3-2-1 WOD 30 Burpees then 3RFT 400m Run 12 C2B Pull-ups 40 DUs 12 Box Jumps (30, 24)
Read More »ANNOUNCEMENT • Join us for our Flexible Dieting Seminar Wednesday evening at 6:00pm in the CFTC lobby. It is $20 cash/check at the door. STRENGTH 4 sets, building: 1 High Hang Squat Snatch + 1 Squat Snatch Below the Knee WOD “Elizabeth” 21-15-9 Squat Cleans (135, 95) Ring Dips
Read More »TODAY IS BRING A FRIEND DAY! WOD Teams of 2 Complete: AMRAP 20 30 Cal Row 40 KBS (53, 35) 50 Abmat Sit-ups 60 Wall Balls (20, 14)
Read More »STRENGTH Strict Pull-ups 5-5-5-5 Rest 1:30 – 2:00 between sets WOD 8RFT 15 Deadlifts (135, 95) 15 Push-ups
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