Strength: Back Squat 8×2 @ 90% WOD: 3 RFT – 21 Push Press (75/45) – 200 m run – 15 Pull Ups – 200 m run – 9 HR Push Ups – 200 m runRead More

Team WOD: Congo Line. 2 teams. As many rounds as possible in 35 minutes  per team. – Airdyne (20/15 cal) – Suicide Lid Push – 20 Wall Balls (20/14) – 15 Push ups – Box Obstacle – 1 Rope Climb – 10 Burpess Half the gym will compete against the other half of the gym...Read More

Strength: Deadlifts 7 x 3 @ 85% WOD: “Amanda” 9-7-5 – Squat Snatches (135/95) – Muscle Ups or 3 rnds – Run 800 Meters – 40 Sit Ups – 10 Thrusters (135/95 lbs) *** 5-10 min. Double Under PracticeRead More

Skill: 8 min. AMRAP – 20 Double Unders – 1-3 Rope Climbs WOD: 30-20-10 – KBS (55/35)Rx(70/55)Rx+ – Pull Ups **Density Training:  4 Reps, 8 min EMOM (HSPUs)Read More

Strength: Strict Press 7 x 3 @ 85% WOD: 4 Rounds: – 10 Wall Balls (20/14) – 10 Hang Cleans (95/65) – 10 Box Jumps (24/20) Density Training:  4 Reps, 8 min EMOM (Pull Ups)Read More

Weightlifting class is back in action!! Tuesday nights at 6pm with Nick Whitmer. Free to all CFE members. Strength:  Work to a Heavy Complex of: 1 Hang Power Snatch + 2 OHS WOD: 20 Min. AMRAP – 20/15 Cal. Row – 5 Double KB Lunges (55/35) – 10 T2B – 15 Push Ups Density Training: ...Read More

Weightlifting class is back in action!! Tuesday nights at 6pm with Nick Whitmer. Free to all CFE members.   Strength: Back Squats 7 X 3 @ 85% WOD: 14 Min. Cap: – 40 Burpees – 20 Ground to Overhead (GTO) 95/65 – 800m run – 20 GTO – 40 BurpeesRead More

Congrats Emily and Ryan!!!!   Open gym from 1-2pm.Read More

WOD: 3 Rounds for Time – 15 Pull Ups – 25 Toes to Bar – 35 Burpees – 800m runRead More

Strength: Deadlift 6 X 4 @ 80% WOD: Elizabeth 21 – 15 – 9 – Squat Cleans (135/95) – Ring Dips ***extra: 5-10 min. Double Under PracticeRead More