CFWP Warm-Up: 200m run, then 1rd of: 5 Push-up to Inchworm 10 Spiderman (5sec hold per leg) 10 Hollow Rock 10 Superman 10 Shoulder Pass Thrus 10 OHS 10 Snatch Balance (all w/ pvc) Strength: 1a) Push Press 3×4 @ 87% 1b) Barbell Row 3×8 (heavy) Barbell: 4 sets Ground to Overhead x 8 reps...Read More

Warm-up: 200m run, then 3rds of: 2 Wall Walk 4 Nose to Wall Squat @3311 6 Horizontal Ring Row Strength: Back Squat 3×4 @ 87% Rest 2min between sets WOD: 12min AMRAP 200m run 5 Front Squat (135/95) 10 Pull-upRead More

Please note our Friday class times. We are still on a holiday schedule and will only have classes at 9:30am, 12pm, 4:30pm and 5:30pm. Thanks and hope you enjoyed your New Year’s!Read More

Warm-up: 200m run then 3rds of: 5 BB Good Morning 5 Back Squat 5 BTN Strict Press Strength: 1a) Deadlift 3×5 @ 85% 1b) Seated Strict KB/DB Press 3×6 AHAP WOD: “One-Two-Twenty-Fifteen” 5rds 1 Power Clean @ 85% of 1RM Power Clean 2 Clean 20 DU 15 BurpeeRead More

We are closed today. Please have a fun and safe day with friends and family. See you in 2015!Read More

Warm-up: 200m run, then 2rds of: 10 Burpee 10 Air Squat Skill: Accumulate 2min in an L-sit on Paralletes *Only count the time you are in the L-sit. Try to maintain correct form at all times. You may only be able to hold for 5sec at a time which is fine. Take a quick break...Read More

Warm-up: 200m run, then 3rds of: 5 Strict T2B @2111 10 OH Plate Step-Up to Box Strength: 1a) Push Press 3×5 @85% 1b) Single Arm KB Row 3×6 each arm @2111 WOD: 750m Row Then 20 HSPU 15 Deadlift (225/155) 20 Ring Dip 15 Deadlift 20 Push-upRead More

Warm-up: 200m run, then: 5 Push-up to Inchworm 10 Spiderman (5sec hold per leg) 10 Hollow Rock 10 Superman 10 Shoulder Pass Thrus 10 OHS 10 Snatch Balance (all w/ pvc) Strength: Back Squat 3×5 @85% WOD: 3rds for time 10 Snatch @ 65% of 1RM Snatch 10 Strict Pull-up (absolutely no kipping and no...Read More

Warm-up: 200m run then 3rds of: 5 OHS (45/35) 5 Thruster 5 Strict T2B @2111 Strength: 1a) Deadlift 3×6 @ 82% 1b) Ring Push-Up 3×8 WOD: 3rds 10 Front Rack Reverse Lunges (Rx 115/75 Rx+ 135/95) 10 Box Jump (24/20) 10 HSPU then 20 Front SquatsRead More

We will be closed all day on December 25th. Enjoy the holiday with family and friends.Read More