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

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 10th 3...

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

June 6th WOD

Thursday June 6th Strength In 20 minutes build a 1RM Snatch Conditioning For Time 9 Squat Snatch 165/110lb Run 200 6 Squat Snatch 165/110lb Run 200 3 Squat Snatch 165/110lb

June 5th WOD

Wednesday June 5th AMRAP 18 Minutes 60 Double Unders 4 Strict Pull Ups 20 Lunge Steps 4 Strict Pull Ups

Fran is here

Tuesday June 4th Conditioning "Fran" 21-15-9 Thrusters 95/65lbs Pull Ups Extra Accumulate 5 Minutes in a handstand hold

June 3rd WOD

Monday June 3rd Strength Push Jerk 7-7-7-7 Conditioning 3 Rounds 12 Dumbbell Deadlifts 12 Dumbbell Squat Cleans 12 Handstand Push Ups

Last two days

For those participating in the sexy by Summer contest, get your after pics taken on or before Saturday - no exceptions! Don't miss your shot at the pot!!! === Friday May 31st Conditioning AMRAP 17 Minutes 100 Double Unders 30 Wall Balls 20/14lbs 15 Clean and Jerks...

Bootcamp changes to monthly

Many of you have been asking and we have been listening. We are going to be switching the way we will bill for our Boot Camp. Instead of having to sign up every six weeks for the new session we are going to be switching it over to monthly billing. It will be an EFT...

 

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