SUNDAY SCHEDULE: SPIN FIT: 10:00 a.m. to 10:45 a.m. GROUP FOUNDATIONS: 10:00 a.m. to 11:00 a.m. OPEN GYM: 10:00 a.m. to 12:00 p.m. STRONGMAN SUNDAY: 11:00 a.m. to 12:00 p.m. FREE INTRO CLASS: 12:00 p.m. to 1:00 p.m. CFK… Read more »
carrie
11 August 2018
SATURDAY SCHEDULE: UNLOADED FIT CAMP: 8:00 a.m. to 9:00 a.m. WARRIOR WOD: 9:00 a.m. to 10:30 a.m. CFK WOD: 10:30 a.m. to 11:30 a.m. OPEN GYM: 11:30 a.m. to 12:30 p.m. FREE INTRO CLASS: 11:30 a.m. to 12:30 p.m…. Read more »
10 August 2018
Body Building Day! DB Incline Bench 12-10-8-6, then max reps @ the weight you did for 10 Single Arm DB/KB Row 12-10-8-6, then max reps @ the weight you did for 10 Bulgrian Split Squat 12-10-8-6, then max reps @… Read more »
8 August 2018
STRENGTH: Every 4mins for 20mins (5 sets): 5 Heavy Back Squats 5 Heavy Strict Press WOD: LEVEL 1 For time 60 Hollow Rocks 30 D-Ball Ground to Shoulder (G2S) 400m Farmers Carry (53/35) LEVEL 2 For time 400m Farmers… Read more »
8 August 2018
HAPPY BIRTHDAY COACH ALI WOD: PART 1: LEVEL 1 4 RFT 10 Deadlifts (225/155) 20 Box Jumps (24/20″) 20/15 Calories on Assault (Sub Rower as needed) LEVEL 2 4 RFT 10 Deadlifts (275/185) 20 Lateral Box Jump Overs (24/20″)… Read more »
7 August 2018
SKILL: LEVEL 1: EMOM 10mins M1: 1 Front Squat (Building) M2: :20sec Ring Support Hold OR 2-4 Banded Muscle Up Transition LEVEL 2 10 Minutes to find a Heavy Front Squat for the Day WOD: LEVEL 1: EMOM: 16… Read more »
6 August 2018
SKILL ACCESSORY (POST WOD) LEVEL 1 3 rounds 50m walking lunge :30sec HS hold 10 Strict T2B (S: Strict KTE; S2: HKR) LEVEL 2 3 rounds 50m walking lunge 15m HS walk 30 GHD sit ups *can only perform… Read more »
5 August 2018
SUNDAY SCHEDULE: SPINFIT: 10:00 a.m. to 10:45 a.m. GROUP FOUNDATIONS: 10:00 a.m. to 11:00 a.m. OPEN GYM: 10:00 a.m. to 12:00 p.m. FREE INTRO CLASS: 12:00 p.m. to 1:00 p.m.
4 August 2018
SATURDAY SCHEDULE: 31 HEROES WOD: 8:30 a.m. to 11:00 a.m. ** Heats start at 8:30 a.m., doors open at 8:15 a.m. Be sure to arrive early to warm up for your heat time. Register for a heat time below via… Read more »
3 August 2018
31 HEROES WOD: On Saturday, 4 August we will be running the annual 31 Heroes WOD. This workout was was designed to remember the 30 servicemen and 1 service dog who were lost tragically on August 6, 2011 when their CH-47… Read more »