June 13th WOD

Thursday June 13th Conditioning AMRAP 4 Minutes x 4 400m Run 20 Dumbbell Snatches 50/35lbs Max Reps Toes to Bar Rest 2:00 Extra 3 x 12 Hip Extensions

June 12th WOD

Wednesday June 12th Strength Strict Press 5-5-5-5-5 Conditioning AMRAP 14 Minutes 5 Devils Presses 50/35lbs 7 Box Step Overs w/ DBs 24/20” 9 Dumbbell Front Rack Lunges 50/35lbs
Scott dives into another year

Scott dives into another year

Happy birthday to Scott – 6am stalwart and an all-round awesome dude!! May this be another year when you keep Shelly in her place 😉 == Tuesday June 11th Strength Overhand Grip Deadlift 1-1-1-1-1-1-1 Conditioning 8 Rounds 8 Sumo Deadlift High Pulls 75/55lbs 8...

CFoF goes to Bavaria

Alex, who left us a few months ago, recently participated in a half marathon in Fuerth, Bavaria, that went through city’s 1000 year old downtown! Thank you for continuing to rep us, Alex – we miss you and truly appreciate you keeping in touch!! === Monday...

June 7th WOD

Friday June 7th Strength Back Squat 6-4-2-6-4-2-6-4-2 Conditioning AMRAP 10 Minutes 15 Kettlebell Swings 53/35lbs 10 Goblet Squats 53/35lbs 5 Ring Dips