WOD

Don’t forget this Saturday (14th) we we be having our first CF Total event day! This is an event for all levels and we would... Read More

Don’t forget next Saturday (14th) we we be having our first CF Total event day! This is an event for all levels and we would... Read More

EMOM 15 Power Clean + Front Squat + hang Clean + 2 Shoulder to Overhead

Deadlift 3×2 @ 80% then  2-2-2 climbing AMRAP 7 bike for max cals

1) Bench Press 3×3 @ 85% 2) Alternating Arm DB Press 8-8-8 each arm 3) 100 reps Renegade Row with Push up

Amrap 12 12 Wall Balls 20, 14 20 Double unders 1 Power clean 225, 155 Back squat 3×4@80%

Class at 9am only Today! ‘Del’ Fort Time 25 Burpees 400m Run with med ball 20, 14 25 weighted pull ups 20# 400m Run with... Read More

***Labor Day: Monday Sept 2 – Class at 9am only*** AMRAP 8 7 Hang Power Cleans  135, 95 7 Shoulder to Overhead 7 Toes to... Read More

***Labor Day: Monday Sept 2 – Class at 9am only*** For Time 800m Run Then 7 Rounds of 6 OHS 95, 65 8 Bar Facing... Read More

***Labor Day: Monday Sept 2 – Class at 9am only*** 1) Bench press 5-5-5-3-3-amrap @ 65% 2) Pendlay Rows 8-8-8 3) RDL 8-8-8-8