Important Updates and closure dates!

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Gym remodel is underway and the floors are being leveled on Saturday 5/25.  We have some closures coming up in order to make this happen. We are open Friday 5/24 6am and 8:30am only. CLOSED Friday 5/24 9:30 class, 4pm and 5pm CLOSED Saturday 5/25 all classes. CLOSED Sunday 5/26 open gym (you’re welcome to… Read more »

WODs 5/20/19-5/24/19

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Monday Back squat 4×5 75% “”Race Car”” 3rds 25 wallballs 15 TTB 12 Box Jump overs 24/20 Tuesday “”Rain Man”” EMOTMx24 min 1: strict HSPU  6 2: Bike 12/9 cal 3 2 Rope climbs 4: 20 Abmat situps Wednesday Deadlift 3rm “”Milkshake”” 12 min AMRAP 14 Ball slams 40/30 2 wall walks 50m Slam ball… Read more »

WODS 5/13/19-5/17/19

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Monday “””Road kill”” 12-9-6-3 Front squats 185/125 4-3-2-1 Rope climbs 200m run You don’t have to lift as heavy as you can to get stronger.  This wod is very much a strength component.  Use a weight you can get all 12 with good technique.  Set a pace you can maintain.  We can scale the reps… Read more »

WODs 5/6/19-5/10/19

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We max Front squat Wed woot woot!  Here’s our chance to showcase those gainz.  We’ll retest Tuesdays at the end of next cycle.  We are gonna keep working on upper body gymnastics and hopefully get some folks some muscle ups and or bar muscle ups. Monday 3x DB seated Press 10 15 GHD situps “”Commando””… Read more »

WODS 4/29/19-5/3/19

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Heads up, starting next week, we test our 1rm Front squat, the week following our 1rm power clean, then 3 weeks out our 3rm Deadlift. Monday Back squats 10-8-6-4-2 65-70-75-80-85 “Bumblebee” 10 min AMRAP 30 Wallballs 20/14 10 Burpee box jump overs 24/20 We are building to a heavy 2 with descending reps to train… Read more »

WODs 4/22/19-4/26/19

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Monday 3 min AMRAP 7 Push Press 95/65 7 KBS 70/53 12 Jumping squats Rest 1 min 3 min Max Cal row Rest 1 min 3 min AMRAP 7 Push Press 95/65 7 KBS 70/53 12 Jumping squats Rest 1 min 3 min max cal  Bike The goal of this wod is to keep intensity… Read more »

4/15/19-4/19/19

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Monday Tempo Front squats 6×2 32X1 65-85% “”Pay your taxes”” 12 min AMRAP Tax:40 DB front squats 50/35 max rds in remaining time 30 Dbl unders Everyone loves tax day!  We will warm you up for taxes by dialing in position via the tempo squats.  Be aggressive on the taxes.  There is no more squatting… Read more »

4/8/19-4/12/19

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Our focus right now is on lower body pulling strength, (power cleans/snatches/Deadlift), and upper body strength relative to gymnastics movements such as muscle ups.  Don’t worry, we’ll still squat:) Monday Hollow rock holds 3×1 min 30 sec rest Back squat 3×7 75% “Broflex” 4rds 12 walking DB lunges 50/35 50m farmers carry 10 burpees 8/6… Read more »

WODS 4/1/19-4/5/19

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Hey  guys. we are going to be focusing on upper body strength as well as technique on bar muscle ups/muscle ups.  You will see these movements as well accessories to improve upper body strength more often.  For our lift, we are going to be focusing on power cleans.  You’ll see complexes, emotms, as well as… Read more »

WODS 3/25/19-3/29/19

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Hey CFC, Great work on the open.  Got some new stuff coming up with the programming.  Stay tuned:) Monday 3 sets 8 seated DB Press 15 GHD situps/Vups “”Dash”” 1 Round: 1000m Run 150 Double-Unders 50 Hang DB Clean and Jerks (50/35) The strength session today is all about building core stability.  Gotta get those… Read more »