WOD

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

1)20 Rep max back squat   2) 3 rounds not for time 15 L Sit Pass through *Advanced: using kettlebells pass through to L sit... Read More

AMRAP 5 Burpees AMRAP 4 8 Power Snatch 75, 53 16 Double Unders AMRAP 1 Chest to Bar Pull Ups  

Prepare yourselves for this years Paleo Challenge because it will kick off next Monday.  We will hold an information session for anyone who wants to... Read More

30 Minutes Row max calories 1 Minute Rest 1 Minute Max Wall Balls  20, 14 Rest 1 Minute  

1) Jerk 3×2 @ 80%   2) Up ladder 12 minutes 2 Shoulder to Overhead (135, 95) 2 Toes to Bar increase by 2 reps... Read More

AMRAP 20 30 doubles under 2 rounds of Cindy  

Remember no classes January 1st.     Happy New Year!   1) EMOM 10 2 Power Snatches   2) For Time Row 500m 30 Kettlebell Swings 70,... Read More