S1: Work up to 85% Snatch 2 x 1 S2: Work up to 80% Clean and Jerk 2 x 1 S3: Work up to 85% Back Squat 3 x 2 Attn, Weirdos: This is not a max out day for any lift. Thx for understanding and participating. Mobility: Couch stretch, Wall Split, Figure 4 ...Read More
7 RFT: 9 Power Snatch (95/65#) 15 Wallballs (20/14#) 21 Double-unders ACC: 3 sets- 5 x 10m Shuttle Sprints + 40 second overhead dumbell hold (50/35, each hand)Read More
5 Rounds, for max reps: 1:00 Row for Calories 1:00 Power Cleans (135/95#) 1:00 Burpees Over Bar 1:00 Rest Not For Time, but in the least amount of sets possible: 50 Toes-to-Bar *strict if you canRead More
Hello everyone, with the roads not being much better and the potential risk of roads worsening when the sun goes down we have decided to cancel the rest of the day. The 4pm kids, 5pm WOD, and 6pm WOD are all cancelled. Please be safe if you are out and about, and be sure to...Read More
It is still pretty bad outside so we are going to go ahead and cancel the 12pm class. Be sure to check back here for updates on the evening classes. Stay warm!!!Read More
Hello everyone, the St. Vrain Valley School District is canceling all schools and afternoon programs today. Which means we also have a few cancellations. The 6 & 8:30 am classes are currently canceled, as well as the 9:45 yoga. Please make sure to check back here for updates on any other classes. Stay warm!!!!!Read More
Hello CFL Family, we are here to let you all know that we do follow the St. Vrain Valley School District when it comes to things like gym closures and class cancellations. We will always post any schedule updates due to cancelations here on the website as well as on Facebook, so please make sure you check...Read More
ST: Find a 4 RM Back Squat (near 85%) then- One Drop set (-20-40 lbs) for max reps GYMN: 4 sets- 6 Deficit HSPU (your hardest 6 consecutive HSPU) *rest as needed btwn sets* ACC: 50 Strict Pull-ups *not to be mixed with HSPU*Read More
