Friday

Meat! WOD “Crossfit Total” 1 Rep Max Back squat (find the ball) 1 Rep Max Shoulder Press (No Bounce!) 1 Rep Max Deadlift * The Sum…

Thursday

Bro-Down Row-Down WOD 15 mins to a 1 rep max weighted DH Pull-up. then 21-18-15-12-9-6-3-1 Burpees Overhead squats 95/65# sandbag run to the 2nd telephone pole.…

Wednesday

“Cindy” WOD Kipping Skill Training for 2-3 reps for 16 mins pick 2  elements (1 push/ 1 pull) and spend 8 mins on each Kipping Pull-ups…

Tuesday

Vince with the new gym record of a 61.5 inch box jump. 11 plates! WOD 1 Rep Max Turkish Get-up with barbell. then “Cindy” Amrap 20…

Monday

Congrats to Brian & Meg who were married Saturday. WOD 15 mins to establish a Max Height Box Jump then 5 min Double Under practice then…

Reel Rock 7!!!!!!

Ummm ya… http://www.reelrocktour.com. Come join us watch it all go down. Doors will open at 7:30pm, movie will start around 8:30pm. Tickets are $10 and can…

Friday

Gymnastic Weakness Volume Training 2-3 Reps on the minute for 12 mins then “KettleBell Nicole” Amrap 20 mins of 400 M Run Max KB swings Score…

Thursday

Looks like we are bringing the Reel Rock Tour to CFCA  Friday Oct 12th!  More info coming WOD 500 m Row! then 3 Rounds of 1…

Wednesday

We have 3 Slacklines now of varying heights, lengths and difficulty WOD   15 mins to a 3rm Overhead Squats then “Nasty Girls” 3 rounds for…

Tueasday

WOD Max Rep DH Pull-ups then 21-18-15-12-9-6-3-1 KB Swings 53/35# HR Push-ups Double Unders Mod to singles x 2 Recovery Day = trail run before the…

Monday

WOD Weightlifting Volume Training 2 Reps on the minute for 12 mins 5 Rounds of 4 min Amrap of 8 Thrusters 60/50%  BW 3 laps Hell…

Friday

Congrats to Whitney and Steve on their marriage last weekend! WOD Gymnastic Weakness Volume Training 2-3 Reps on the minute for 12 mins then AMRAP 15…