***KO IN THE OK JAN. 29TH-30TH. SIGN UP TO JUDGE OR VOLUNTEER HERE!*** Holidays Hours this week: Christmas Eve Classes 5:30a 6:30a 9:30a 12pm Closed Remainder of Day Christmas Day CLOSED! “SPILLED INK” For 2 Scores 3 minutes 10/8 Cal Row or Bike 10 Box Jumps (24/20) Rest 1:30 3 minutes 35 Doubleunders 15 Abmat Situps Rest 1:30...Read More

OPEN GYM 1PM-2PMRead More

“Mr. Hare” 15 min AMRAP 15/12 Cal Bike or 200m Run 16 SA Db Push Press (50/35) 15 Burpees Core/Hip Accessory 10 minutes For Quality 8 SL V-ups ea/s 8 Cossack Squats ea/s 20 sec Hollow Body Rock Extra Credit ROW 6:00 easy   8:00 at goal pace 6:00 easyRead More

UPPER BODY PUSH ASSESSMENT (PUSH UPS/STRICT PRESS/STRICT HSPU) SQUAT ENDURANCE ASSESSMENT (AIR SQUATS/REAR ELEVATED SPLIT SQUAT/20RM BACK SQUAT)Read More

CFE INTRAMURAL OPEN STARTS MARCH 11TH SUPER BOWL PARTY SUNDAY @ THE NICHOLAS’ 2-Position Power Snatch Build to a Heavy Complex in 10 Minutes “You Complete Me” TEAMS OF 2AMRAP 18:9/7 Calorie Assault Bike12 Hang Power Snatches (75/55)15 Push-ups Alternate Every Station With Partner HOME GYM AMRAP 18:9 Shuttle Runs [10 Meters]12 Alternating Dumbbell Snatches15...Read More

“Round and Round” AMRAP 16:Buy-In: 1,200 Meter Run Or 35/25 Cal Ski + 35/25 Cal Bike Max Rounds in Time Remaining:15 Box Jump Overs (24″/20″)12 Chest to Bar Pull-ups9 Double Dumbbell Power Cleans (50’s/35’s) HOME GYM AMRAP 15:10 Strict Pull-ups20 Double Dumbbell Power Cleans (50’s/35’s)40 Jumping LungesRead More

NO CLASSES TODAY BACKYARD BRAWL COMPETITON TODAY! Starts @ 9am “Dead Meat” For Time:1 Mile Run50 Box Jumps (24″/20″)50 Deadlifts (185/135)800 Meter Run35 Box Jumps (24″/20″)35 Deadlifts (185/135)400 Meter Run20 Box Jumps (24″/20″)20 Deadlifts (185/135) HOME GYM For Time:1 Mile Run50 Sit-ups50 Double Dumbbell Deadlifts (50’s/35’s)800 Meter Run35 Sit-ups35 Double Dumbbell Deadlifts (50’s/35’s)400 Meter Run20...Read More

OPEN GYM 1PM-2PM OPEN – PERFORMANCE – FITNESS“Spike Ball”3 Rounds:100′ Walking Lunge20 Slam Balls (30/20)100′ Walking Lunge20 Slam Ball Squats (30/20)Read More

OPEN GYM 1PM-2PM Alternating On the Minute x 16 (8 Rounds): Odd Minutes: 15/12 Calorie BikeEven Minutes: “X” Power Cleans Rounds 1-2: 5 Power CleansRounds 3-4: 4 Power CleansRounds 5-6: 3 Power CleansRounds 7-8: 2 Power Cleans *Increase weight every 2 rounds*Read More

BACKYARD BRAWL II on AUGUST 17th!! Registration closes on JULY 27th. “WeWork” Teams of 34 Rounds For Time (30 Minute Time Cap):800 Meter Wreck Bag Run (50/35)60-50-40-30:DeadliftsFront SquatsJerks Barbell Weights: OPEN & PERFORMANCE: 115/85 – 135/95 – 155/105 – 175/115FITNESS: 75/55 – 95/65 – 115/85 – 135/95Read More