Be here Friday to watch Casey and Kylee battle it out for the king of their castle. Loser sleeps on the couch. WOD: As Many Rounds as Possible in 8 Minutes: 9 Burpees 7 Kettlebell Swings (53/35) 5 Goblet Squats (53/35) Or, Re-Test Open 16.2!Read More

Open gym 1-2pm.Read More

“The Four Horsemen” 5 Rounds of :40s on / :20s off: Push Jerks (135/95) Burpee Box Jumps (24″/20″) Deadlifts (225/155) Bike for Calories During each :20s rest, rotate to the next station. Post totals for each movement to comments.Read More

All classes will be doing the CF Open workout 16.2. We will also be doing the Open from 6pm until we’re finished. Come watch Brian and Chris kick off the night with their cage match. Bring food, friends and drink. Join us for the workout, or just to hangout. Workout 16.2 Beginning on a 4-minute...Read More

Congrats Jerry on being our March Athlete of the Month!!! Working with Jerry has always been easy. He has always been eager to learn and work hard. He goes 100% and with a smile. Always, always brings positive energy and a happy heart. After a brutal WOD he’s the first to walk over to someone and...Read More

Weightlifting Wednesday Back Squat 10 – 8 – 6 – 4 – 2 Rest 2:00 between sets, building in weight on each. WOD: AMRAP 7 5 Muscle ups(or burpee pull ups) 25 Wall Balls 50 Double UndersRead More

WOD: Every Minute on the Minute x 12: 2 Rounds of… Minute 1 – 5 Power Snatches (95/65) + 10 TTB Minute 2 – 15/12 Calorie Row Minute 3 – 5 Clean and Jerks (95/65) + 10 TTB Minute 4 – 15/12 Calorie Row Minute 5 – 5 Thrusters (95/65) + 10 TTB Minute 6...Read More

– Remember to enter your 16.1 scores online. – Friday night at 6pm we will be hosting 16.2 WOD: Teams of 2 AMRAP 20: 3 Calorie Bike, 3 Hand-Release Pushups, 3 Dumbbell Snatches (50/35) 6 Calorie Bike, 6 Hand-Release Pushups, 6 Dumbbell Snatches (50/35) 9 Calorie Bike, 9 Hand-Release Pushups, 9 Dumbbell Snatches (50/35) **...Read More

Open Gym 1-2 pm Romanian Deadlift 4 x 8 MIdline Washout 4 Rounds, Not For Time: 15 Abmat Sit-Ups 20 Hip Extensions 25 Flutter Kicks (4-Count) 30 Banded Good MorningsRead More

WOD: Alternating On-The-Minute x 21: Minute 1 – 200 Meter Run Minute 2 – 15/12 Calorie Row Minute 3 – 7 Power Cleans (135/95) + 30 Double-UndersRead More