BLOG & WODS
TUE02MAY2015
WOD Extra Deadlift: 5×3 @ 90% of 3RM from last week Conditioning 5 Rounds: 15 Thrusters (95/65) 15 Box Jumps Overs (24/20) Rest 60 Seconds Extra...
MON01JUNE2015
What a great day of friends, community, and competition. Thanks again to everyone that made the 2015 CF4CF the best one yet! WOD Strength FS/BS: 2...
SAT30MAY2015
REMINDER: No Saturday Classes Due to the CF4CF Cystic Fibrosis Fundraiser! All workouts (except the FINALS) have been announced. The Heats are out....
FRI29MAY2015
WOD Conditioning 3 or 5 Rounds: AMRAP in 3 min: 12 Cal Row 12 Thrusters (95/65 | R+115/75) Rest 6 min If you are doing CF4CF, do 3 easy rounds then...
THUR28MAY2015
NO Saturday Classes because of CF4CF WOD Strength/Technique Snatch from Hip: 15 minutes to work on technique Conditioning Teams of 3, alternating...
WED27MAY2015
CF4CF... 4 Days Out. WOD Strength/Skill 5 sets not for time: 3 Strict C2B Pullups 6 Hollow/ Arch swings on Rings 1-3 UB Bar MU (or kipping C2B) Hold...
TUE26MAY2015
Strength Clean + FS: 60/3+3, 65/3+3, 70/2+2, 75/2+2, 80/2+2, 85/1+2, 90/1+2 Conditioning In teams of two, alternating complete rounds for total of 8...
Memorial Day 2015
Memorial Day Murph Challenge Click HERE to learn about Lt. Michael Murphy and the Murph Challenge or to support the Murph Foundation. Drop-Ins...