New programming from this week

This weekend, Costa left us for 6 months to join CHP academy. As you may know, he had been programming for us – yes, all those assault bike and super heavy workouts… they were all that guy’s doing! On behalf of all the coaches and CFoF family, Thank...

Last Open workout and Mike’s send-off tomorrow

2019’s last workout has been announced and it’s a Thruster and C2B pull-up fest! Also – don’t forget that Mike’s send-off is tomorrow at 6:30pm. BYOB and get your favorite dish. Friday March 22nd 19.5 33-27-21-15-9 reps for time of:...

March 21st WOD

Thursday March 21st Back Squat 5×3   AMRAP x 12 min 200m run 15 Wallball 12 Up Downs 9 Push-ups

March 20th WOD

Wednesday March 20th EMOMx 21 min 12 Cal row 12 OHS 95/65 12 T2B Cash out Abs coaches choice

March 19th WOD

Tuesday March 19th 6 rounds – 1 round every 4 min 400m Run 10 Bar-facing Burpees Max power cleans rx’d: 185/125 adv: 225/145