Workout of the Day

The nutrition challenge info seminar is this coming Sunday at 10am, and the challenge kicks off on February 4th! This is an 8 week challenge that will provide all of the following! 1. Non CFW members may participate in the… Read more »

Don’t forget that in addition to open gym today we will also be having our Mobility class covering covering Hips and Low back pain. Class begins at 1030 am and will be $15 at the door. Please join us today… Read more »

Teams of 3 2 Rounds (30 Minute Time Cap) 200 Meter Run (Each) 100 Power Snatches (75/55) 200 Meter Run (Each) 100 Box Jump Overs (24/20) 200 Meter Run (Each) 100 Thrusters (95/65)

*Reminder!* Don’t forget about our Hip and Low Back Mobility class this Sunday January 20th at 1030 am with Prestige Chiropractic. Sign up sheet is on the whiteboard. $10 early registration, $15 at the door. We will see you then!… Read more »

5 behind the neck snatch grip push press +3 OHS *build up to a heavy set *12 minutes Complete as many rounds as possible in 10 minutes of: 7 squat snatches 10 strict ring dips Men: 115 lb. Women: 85… Read more »

Flip Flop! 3 Rounds 10 Power Clean 135/95 10 Front squat 135/95 10 Burpees Then: Take 7 minutes to find a 1 RM clean    

10 minute EMOM 20 double unders 5-8 strict pull ups Then: For time: 100 double unders 75 single arm OH DB lunges 35/20 50 altnerating DB snatch 35/20 25 box jumps 24/20

Workout prep/warm up- 50 weighted step ups then: For time: Row 2,000 meters 50 wall-ball shots Row 1,000 meters 35 wall-ball shots Row 500 meters 20 wall-ball shots Men: 20-lb. ball to 10 ft. Women: 14-lb. ball to 9 ft.

Don’t forget that in addition to our Hero WOD today we will also be having our Mobility class covering covering Hips and Low back pain. Class begins at 1030 am and will be $15 at the door. We will see… Read more »

In Teams of 2 Buy in 50 burpees 3 rounds of: 40 Dumbbell Hang Clean and Jerks (50/35) 60 Medicine Ball lunges (20/14) 40 Calorie Bike or Calorie Row Cash out 50 burpees