Blog

  • March 30th, 2018

    Work Out of the Day For Max Reps: (20 time cap) Run 800m 25 Ground to Overhead 115/75 3 15′ Rope Climbs 20 Hang Snatch 115/75 2 15′ Rope Climbs 15 Overhead Squats 115/75 1 15′ Rope Climb AMRAP (RX+) Muscle ups or  (RX) Chest to bar Pull-ups  

  • March 29th, 2018

    Work Out of the Day Strength Behind the neck Press 5×10 -10 (R/L) Hang DB Snatch between each set Or “Goat Day” On the Minute x 20 Odd: Movement 1 Even: Movement 2 Post score to Wodify. ” order_by=”sortorder” order_direction=”ASC” returns=”included” maximum_entity_count=”500″]

  • March 28th, 2018

    Work Out of the Day Teams of 3: AMRAP 7: 50 Push Press (135/95)  50 Push Press (155/105) AMRAP Push Press (185/135) rest 3 minutes AMRAP 7: 50 Back Squats (155/105)  50 Back Squats (185/135) AMRAP Back Squats (225/155) rest 3 minutes AMRAP 7: 50 Hang Power Cleans (135/95)  50 Hang Power Cleans (155/105) AMRAP […]

  • March 27th, 2018

    Work Out of the Day “Christine” 3 Rounds: 500 Meter Row or 400m Run 12 Deadlifts (Bodyweight) 21 Box Jumps (20”) Post to Wodify ” order_by=”sortorder” order_direction=”ASC” returns=”included” maximum_entity_count=”500″] CF Basics 5 Rounds: 500 Meter Row or 400m Run 30 Sit-ups 20 Box Jumps (20”)

  • March 26th, 2018

      2018 Spring Diet Challenge Information Benchmark Workouts April 9th-11th 13th- All Diet Challenge participants are required to complete the diet challenge benchmark WOD’s. They will be re-tested at the end of the challenge  Weigh-ins April 13th-15th. Before and After pics are required for those that want to be eligible to win the diet challenge- Wear a bathing […]

  • March 23rd, 2018

    Work Out of the Day Workout 18.5       Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18 chest-to-bar pull-ups This is a timed workout. If […]

  • March 22nd, 2018

    Work Out of the Day Strength Bench Press 5-5-5-5-5, reps -10 (R/L)DB Bent Over Rows between each set Or “Goat Day” On the Minute x 20 Odd: Movement 1 Even: Movement 2 Post score to Wodify. Box Brief **Save the Dates** Friday, March 23rd – Open 18.5 Friday Night Lights  ” order_by=”sortorder” order_direction=”ASC” returns=”included” maximum_entity_count=”500″]

  • March 20th, 2018

    Work Out of the Day Strength Every 2 minutes for 16 minutes (8 sets) 2 Push Press + 1 Push/Split Jerk  Metcon Complete as many rounds as possible in 10 minutes of: 15-cal. row or Bike or Run 200m  15 push-ups Post to Wodify ” order_by=”sortorder” order_direction=”ASC” returns=”included” maximum_entity_count=”500″] CF Basics AMRAP x 30 Run […]

  • March 16th, 2018

    Work Out of the Day Workout 18.4       Diane 21-15-9 reps of: Deadlifts, 225 lb. / 155 lb. Handstand push-ups Then, 21-15-9 reps of: Deadlifts, 315 lb. / 205 lb. 50-ft. handstand walk after each set Time cap: 9 minutes   Read the scorecard for full event details. Post rounds/reps completed to comments and/or submit your score […]

  • March 15th, 2018

    Work Out of the Day “Goat Day” On the Minute x 20 Odd: Movement 1 Even: Movement 2 Post score to Wodify. Box Brief **Save the Dates** Friday, March 16th – Open 18.4 Friday Night Lights  ” order_by=”sortorder” order_direction=”ASC” returns=”included” maximum_entity_count=”500″]