WOD 5 Rounds for time: 400 Meter run, 40 Air squats, 3 Rope climbs. 22 Minute cap. Attention: Remember there is a 7:00 a.m. Wod so come try it out:)… read more →
WOD GFF AMRAP in 20 Minutes: Teams of 3 50 Hang cleans 135/95, 75 Bench press 135/95, 100/70 Calories on the bike. Attention: Remember our first 7 a.m. Saturday Wod… read more →
WOD Deadlift: 1-10-1-20-1-30. Attention: Remember, this Saturday there will be our first 7 a.m. Wod!
WOD AMRAP in 20 Minutes: 10 Ring pull-ups, 15 Push-ups, 20 Single leg squats. After every 3 rounds, run 400 meters. Attention: And your 2018 CF Helo Open Box Champions… read more →
WOD For time: 10-20-30, Power snatch 75/55, Toes to bar. 11 Minute cap. Attention: Happy Birthday Preston! And Ben will be teaching the Clean at the Olympic Lifting Class!… read more →
WOD Teams of 2: AMRAP in 10 Minutes: 12/8 Calories bike, 10 Wall balls 20/14. Attention: Congratulations to Bobbi and Brett for each winning the female and male prizes at… read more →
WOD 18.5 AMRAP in 7 Minutes: 3 Thrusters, 3 Chest to bar pull-ups, 6 Thrusters, 6 Chest to bar pull-ups, 9 Thrusters, 9 Chest to bar pull-ups, 12 Thrusters, 12… read more →
WOD EMOM x 20 Minutes: Odd Minutes Movement 1, Even Minutes Movement 2. Athletes get to choose two movements that they want to work on or do. Examples are things… read more →
WOD Buy In: 3 Minute Row for Calories. AMRAP in 7 Minutes: 10 Sumo Deadlifts 185/125, 10 Burpee Box Jump Overs 24/20. Attention: This Friday is the grand finale for… read more →
WOD 3 Rounds for time: 15 Thrusters, 15 Jumping chest to bar pull-ups. 400 Meter run. 3 Minutes rest between rounds. Attention: Ben is teaching the Snatch in the Olympic… read more →
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