STRENGTH: Front Squats 6×3 @ 80% MetCon: For Time 800 m run 30 T2B 30 WB (20/14) 400 m run 30 T2B 30 WB (20/14) 800 m runRead More

For Time “Randy” 75 power snatch (75/55)Read More

5 WODs from 10am-1pm with BBQ to follow. Come celebrate 1 year with the best CF community around 🙂Read More

STRENGTH: (17 minutes) Strict Press 7×2 MetCon: 5RFT 12 KBS (53/35) 24 air squats 36 ab mat sit upsRead More

STRENGTH: (20 minutes) DL 5-5-4-4-3-3 MetCon: ME Calorie Row in 3 minutes Then…immediately complete With running clock 5 min AMRAP 7 box jumps (24/20) 7 HRPU * count Cals + total number of repsRead More

Partner MetCon: (30 minute cut off) 800 m run 200 WB (20/14) 400 m run 100 hang power snatch (95/65) 200 m run * Runs must be completed by both partners together. Split WB and hang power snatch as needed.Read More

STRENGTH: Back Squat 5×4 @ 75% MetCon: For Time 2-4-6-8-10-12-14 C2B 30 DU between each round (2:1)Read More

STRENGTH: (24 minutes) Establish 1 RM C and J MetCon: 7 min AMRAP Bear Complex (95/65)Read More

MetCon: Partner WOD Come to find out what we have in storeRead More

STRENGTH: 12 minute E2MOM 3 TnG Power Snatch @65-70% MetCon: For Time 1000 m Row 50 Thrusters (45/35) 800 m Run *each time athlete breaks thrusters- perform 7 Burpees. Athlete may not rest in backrack, but may only rest in front rack or OH.Read More