CFAdmin

WOD “GFF” AMRAP: 4 27 Calorie row, 21 Power cleans 135/95, 15 Burpee box jump overs 24/20. Rest 4 minutes AMRAP: 4 27 Calorie row, 21 Power cleans 115/80, 15 Burpee box jump overs 24/20. Rest 4 Minutes AMRAP: 4 27 Calorie row, 21 Power cleans 95/65, 15 Burpee box jump overs 24/20. Attention:  First, … Read more

WOD For time: 150 Kettlebell swings 53/35. At the top of each minute perform 8 box jumps 24/20. Including the first minute. 12 Minute cap. Attention: Sign up times for the Turkey Row are on the board! 

WOD AMRAP in 10 Minutes: 10 Med ball cleans 20/14, 10 Toes to bar. Attention: Last call for Ragnar peeps with entry fee money and then if anyone doing the Turkey Row can get in their $30 by Friday that would be greatly appreciated! 

WOD 5 Rounds for time: 15 Power snatches 75/55, 30 Double-unders, 200 Meter run. 16 Minute cap. Attention:  Ben will be teaching the Snatch at the Olympic Lifting Class!  And peeps for Ragnar – please get your money in by Wednesday and Rowing folks by the end of this week – thank you! 

WOD Thrusters: 5-3-1. Thruster Drills Click HERE Attention:  If you signed up for the Turkey Row – please get your $30 in as Julia usually takes over our donation to the Road Home at the beginning of the Thanksgiving week! If you plan on rowing on the Wednesday Night – we will have 11 spots … Read more

WOD “Glen” 30 Clean and Jerks (135/95) 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees. 36 Minute cap. Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is … Read more

WOD For time: 9-15-21 Handstand push-ups, Ring dips, Push-ups. 15 Minute cap. Attention:  Thanks to everyone who brought in friends and family! It was a great day and we had a lot of fun with every class! Also, we are ordering shirts for the Turkey row so we hope everyone got their names on the … Read more

WOD Bring A Friend Day!! Teams of 2 or 3! 16 Minutes of: 3 Calorie row, 3 Wall balls 20/14, 3 Sit-ups. Reps go up by 3 each round. One partner works the other rests. Attention:  We are excited for bring a friend day – come and have some fun!  

WOD Teams of 2: AMRAP in 18 Minutes: 7 Deadlifts 225/155, 10 Ten meter sprints, 7/5 Calories bike or ski. Attention: If you want a shirt as part of the 20 K Turkey Row – make sure you get your name on the board (and write your shirt size).  If you are not coming in then … Read more

WOD AMRAP in 15 Minutes: 30 Double unders, 15 Power cleans 115/75, 30 Double unders, 15 Toes to bar.