Friday

Barbara inspires with her work ethic and consistency! WU 5 min Med Ball G2O Musical Chairs 5 Min Med Ball tosses….the usual on the min. WOD…

Thursday

Ladies getting into the gas cans….Hint: you’re much stronger than you think! WU Nada. WOD Teams of 3 to 300 Cals Pacer: 400m Run P1. Row…

Wednesday

WU Run the Hill Loop 5 min Roll while Coach discusses movements in WOD 5 min Warm-up of Bear Complex with Bar only WOD – OBJ:…

Tuesday

We scored this pretty sweet cubbie case from the dumpster at E. Glo Elementary.  Please use it for anything you need to store during class so…

Monday

The new 2015 Ripper is in CFCA colors! This pretty much sums up how we feel.  WU Dynamic Challenge 1 Attempt Max Handstand Hold Not the…

Friday

DW crushed the row a few weeks back. WU 2 Flat Loops Junk Yard Dog WOD 7  Mins to Complete 1 Hill Loop then Amrap OH…

Wednesday

Giles on last week’s carry WU 1 Hill Loop (to familiarize) 5 Min Med Ball Drills Challenge 500M Ski For Time WOD -OBJ: Stamina 3 Rounds…

Tuesday

Chris T. Set a very fast 5K Ski time a few Fridays ago with a 19:09. WU Dynamic Challenge 5 mins to Establish a Max Consecutive…

Monday

Thank Rob Shaul at Strong Swift Durable for the Sandbag Drag. Very Functional/ Very Effective full body exercise! Re-run of text from FB Group if you…

Friday

Julie ring planking WU Dynamic Tabata x 2 Bar Hang Bottom of the Squat Hold @rig Couch Right Couch Left WOD – OBJ: High Intensity 9…

Thursday

Congrats to Sara Norris who reached both of her goals…even getting 2 DH Pull-ups. Time for a new goals! WU 3 rounds or 12 mins 400m…

Wednesday

Dr. Mike on last weeks Stamina WOD WU Tabata Coach Call Out 5 Min Free Stretch/Roll…Lats/Forearms perhaps WOD – OBJ: Mental Toughness/ Stamina Amrap 10 mins…