Monday

The Climbing bug comes back full force when you see a place as beautiful as Penitente Canyon WOD Max Reps Hand Stand Pushups or Handstand Hold…

Friday

“Tail Pipe” WOD Work on a Weakness for 10min then “Jonnycakes” 3 Rounds for Time 34 Thrusters (85#/55#) 34 Wallball 34 Double Unders Level 1 Amrap…

Thursday

WOD Tabata Deadlifts (Body Weight or Scale to 75% or 50% BW)  Good form first – last. then “Car Bomb” 21-15-9 Chest to Bar Pullups Box…

Wednesday

Rope Climbs are looking good. WOD 1RM Pushup then For Time: 200 KB Swings (53#/35#) *5  burpees every time the bell is put down Level 1…

Tuesday

Rowing… Look for more this spring/summer WOD Work on Weakness / Volume Training for 10 mins (2-3 perfect reps each min) then Interval WOD – 24mins…

Monday

WOD  Max Rep Overhead Squats (95# / 65#) then 5 Rounds for Time 7 Front Squats (155#/95#) 21 Double Unders Level 1 Amrap 10 mins of…

Friday

Should be interesting WOD Tabata Holds on Rings Pick where your at Support, Tuck or L then AMRAP for Quality (20 mins) 5 Wall Walks 10…

Thursday

Danielle, Krystle, Whit and Sue “resting” WOD Work on a Weakness for 10mins then For time: 800m Run 3 Rounds of 5 Muscle Ups 15 Kettlebell…

Wednesday

If you lived in China, you might be better at gymnastics WOD  Press work up to a hard set for 3 then do 5 x 3…

Tuesday

Sometimes it’s cloudy in California too.  J. Kozowyk photo. WOD 3 x 5 Weighted Pullups then 10-9-8-7-6-5-4-3-2-1 Hand Release Push-ups x 1 Wall Ball x 2…

Patriots Day

A heads up that Monday is a Holiday (Patriots Day) and therefore we will be running two classes Team style at 9am & 5:30pm. Also a…

Friday

Not to blow his cover but this star of Friday the 13th Part 3 is a member of CFCA! WOD “Jason“ For time: 100 Squats 5…