9.25.2021Skill WorkCleans: 3x2 Hang Power Clean 60% 3x2 Hang Clean 70% 3x2 Power Clean 75% Clean (3x2 Full Clean 80%)Metcon (AMRAP - Rounds and Reps)15 [...]

9.24.2021Metcon (Time)For Time Complete in any order you'd like- just make sure one movement is complete before moving on to the next movement. 100 Hang [...]

9.23.2021Shoulder Press (5@75%, 5@80%, max @ 85%)Metcon (AMRAP - Rounds)20 min EMOM 1. 7 Pull Ups & 5 Burpees 2. 12 cal row/bike/ski RX+ 15/12 [...]

9.22.2021Warm-upDynamic Bands Front Squat (5@75%, 5@80%, Max @ 85%)The Chief (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 [...]

9.21.2021Warm-up20 calorie row pvc 10 each: pass thru, OHS, GM, leg kicks, round the worldAccessory Work10-9-8-7-6-5-4-3-2-1 Box Push Up Box Dips Tabata Hammer Curls 3x10 [...]

9.20.2021Warm-up400 M Run 5 inch worms 50 ft soldier kick, samson Stretch 10 Good Mornings, back Squat, stiff leg DLDeadlift (5@75%, 5@80%, Max @ 85%)Metcon [...]

9.19.2021Today is the In House Lift Off - there are No CF classes today.Clean (Weight)Deadlift (Weight)Snatch (Weight)Clean and Jerk (Weight)

9.18.20213rd Annual In House Lift off Followed by Community Day Potluck is tomorrow! 8amBack Squat (7x1 record heaviest)Metcon (AMRAP - Rounds and Reps)5 min amrap [...]

9.17.2021Sunday - 3rd Annual In House LIft off - get signed up! No CF classes that day Community Potluck following eventMetcon (AMRAP - Reps)Teams of [...]

9.16.2021Get signed up for the in house lift off! Sunday 8pm, it's going to be a blast!!Mobility1 min each (or each side) band shoulder scorpion [...]