10.26.2020Skill WorkTabata Handstands Tabata Double UndersHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

10.25.2020DT (Time)5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105# In honor [...]

10.24.2020Push Press (4x6 75-80%)Metcon (AMRAP - Rounds and Reps)11 min amrap 8 burpee box jump 24/20" 8 Ring Rows 8 KB taters 53/35

10.23.2020Holbrook (Distance)10 Rounds each for time: 5 Thrusters, 115# 10 Pull-ups 100m Sprint Rest 1-Minute In honor of U.S. Army Captain Jason Holbrook, 28, of [...]

10.22.2020Diane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-upsDo the metcon before the liftDeadlift (4x6 75-80%)

10.21.2020Weighted Pull-ups (4x6)Weighted Ring Dips (4x6)Pendlay Row (4x6)Metcon (AMRAP - Reps)Do each exercise 1 min on, 1 min rest then move onto the next one. [...]

10.20.2020Front Squat (4x6 75-80%)Metcon (Time)min 0-6 50/40 calories on bike, row or skiMetcon (Time)min 6-12 3 rounds for time 10 hang squat clean 95/65 (rx+) [...]

10.19.2020Snatch (4x3 75-80%)Metcon (AMRAP - Rounds and Reps)18 min amrap 6 T2B 10 KB Snatch 35/26 (rx+) 53/35 10 KB C&J 10 KB SDLHP 30 [...]

10.18 2020No classes today! Lift off and 12th anniversary party 8-12Deadlift (Weight)Clean (Squat)Snatch (Weight)Clean and Jerk (Weight)

10.17.2020Reminder, there are no CF classes tomorrow, it's the 12th anniversary party and 2nd annual in house lift off! All are welcome!Deadlift (3x12 65-70%)Bench Press [...]