BLOG & WODS
MON20APR2015
Strength Push Press: 6,5,4,3,2 Conditioning 4 Rounds for time: 400m run 15 Thrusters (95/65) 10 Burpees Over Bar Extra Blocks: Snatch + OHS (1 rep =...
SAT18APR2015
Strength BN Jerk: 15 Min to work to Heavy Single Conditioning In Teams of Two, 7 Rounds For Reps In 1 Minute: Partner A: Max Effort Row For...
FRI17APR2015
CF4CF is on May 30th, Find a Partner and Sign up! WOD Strength Hang Snatch: 60/3, 65/3, 70/3, 75/2, 80/2, 85/2x2sets Percentage of Max Snatch...
THUR16APR2015
Those of you on that are on Facebook or close to Eric and Whitnie are more than aware of their daughter, Addie's medical condition, but I wanted to...
WED14APR2015
Tim Childers, from SFH will be at the gym for all classes tomorrow to provide samples and help answer any nutrition or supplement questions you...
TUE14APR2015
We are back! Peru was amazing and I don't have to tell you how good Jourdan did. I do however, want to point out how great Team USA was! Our kids...
MON13APR2015
Strength Push Press - Establish 5RM Conditioning In teams of two, sharing reps however necessary, For Time: 1k row 50 Wall Ball (20/14) 1k row 100...
SAT11APR2015
Strength Split Jerk - 60/3, 70/3, 80/2, 85/2, 90/1, 95/1, 80/2*3 sets Conditioning For time: Run 800 Meters 20 Burpees 20 Front Squats (155/105...