WOD

1) Back Squat week 2.  off 90% of max 3 @ 70% 3 @ 80% 3+ @ 90% 3 pause @ 70% 3 pause @... Read More

1) 12 minutes build to 1 rep max squat clean thruster   2) For Time 21-15-9 Squat Clean Thruster (95, 65) Lateral Burpee  

**Bonus WOD for week 2 50 Man Makers     1) Push Jerk + Split Jerk 6 working sets increasing   2) 21-15-9 Push Jerk... Read More

7 Rounds for Time 6 Deadlifts  (275, 185) 3 Rope Climbs 30 Double Unders    

Open WOD 14.4 AMRAP 14 60 Cal Row 50 Toes To Bar 40 Wall Balls 30 Power Clean (135, 95) 20 Muscle Up ***Registration is... Read More

1) Back Squat Use 90% of 1rm for all percentages 5@65% 5@75% 5+@85% 5p@65% 5p@65%   2) Row 10 minutes. hard 30 seconds, easy 30... Read More

Deadlift 5-5-5-5   AMRAP 12 20 Sit Ups 10 Strict Pull Ups 20 Double Unders  

Paleo Baseline 3 & 4 Split Jerk 1 Rep Max   Max set unbroken handstand push ups   Here is the list that was posted... Read More

Today we start on another Paleo Challenge and I hope that all of you join in on this journey. You will never get to where... Read More

There will be regular class at 8:30am but no open gym tomorrow. We have a bunch of girls competing tomorrow up at CF Free in... Read More