Wednesday

*Happy Halloween! We are gonna play costume dodgeball at 8pm Fantasy Factory. Be there! Warmup 400 m row/ run or .5 mile dyne 7 min partner…

Tuesday

Don’t forget to pick up your CFCA water bottle with the official “keep it tight” sticker inside. They are by the door. Warmup 4 mins Double…

1000 miles wide! *We are canceling all evening classes Monday and will try to resume a regular schedule starting Tuesday at noon pending weather and…

Warmup 400m Row then Junk Yard Dog with a Partner 5 Min Roll out Skill Tabata Burpee Pull-ups WOD 7 Min AMRAP 7 wallball…

Barbara Hepworth… one of the best Warmup 10 min Dynamic WOD: 45 min Cap “Barbara” 5 Round for total time. 20 Pullups 30 Pushups 40 Situps…

Warmup Casual Amrap 10 mins barbell complex 3 deadlift 3 clean pulls 3 hang cleans 3 cleans 3 front squats Jog to the second telephone pole…

Sweatshirts are in! Warmup 400m jog & 400m row then 5 min casual “cindy” Strength 6 Rounds for Max Load (not time) 5 Front Squats 5…

Beth in the bear crawl obstacle course Warmup Dynamic …then 5 min roll Strength 5 X 3 Press Reps every other min. Advanced = Straight sets…

Warmup 400m run & 400m Row..then Junk Yard Dog with a Partner 5 Mins Roll Posterior chain Skill set up for WOD and 5 mins warm-up…

If you haven’t noticed CF is pretty much exploding day by day. The growth over the past year has been insane. Interest from newbies looking to…

Warmup 4 mins Double Under practice Run 400m 4 mins Double Under practice Part 1 Barbell Complex – 15min for Quality RX: 65#, 45# (Every 3…

And then there were two! Warmup 10 Min Turkish Get Up Warm up (switch arms every 3 reps, ascending in weight) Strength Overhead Squat 15 mins…