WU: Athletes Choice WOD: Swim WOD!!!!! Foundations and CFk are canceled, open gym at 9AM – 10:30  Read More

WU:Ladder drills SS:  CC Sumo Deadlift Highpull drills WOD:Burpee Fran 21-15-9 Thrusters 115/95# Burpees  Read More

WU: 400m skip, 400m backward jog, CC Mobility SS: CC Muscle up drills WOD:Pick 2 PR’s athletes choice  Read More

WU:400m BB Kerry, CC Mobility SS:CC Row Instruction, 500 m row PR WOD: Nancy (25 Min Timeout) 5 RFT 400 M Run 15 OHS 95/65#  Read More

WU: 3 Rnds of 13 Reps of Air Squats, Ring Row, Pushups, CC Mobility WOD: Nicole 20 Min AMRAP- 400 M Run Max pullups *After run jump on pullup bar until you fall off. Score is total number of pullups in 20 min Conditioning: 50 m Sprint 7 rounds, med ball ripcord style, run 25m...Read More

CFL Week 2 Let’s go CFL Athletes!  Let’s get with the program!  Literally you as an Athlete can get with the program at the beginning of, your training week, and make a strategy!  This strategy should be filled with your choices of where to give it a 110% and where to modify/scale in order to...Read More

Week 2 Supplementary S.S. training:  Repeat 2x this week after WODs   Core: 30 GHD situps, 30 V-sits, 3 Minute Plank hold Muscle up: 3×6 Bent over BB Row, 3XME ring pushups DU: 1 Minute single under, 1 min backward single under, 1 min High knees, 2 min rest, 1 min AMRAP DU OLY: Clean...Read More

WU: 16 Rnds Tabata single jump rope SS: CC OV Squat instruction, ADV find OV Squat PR 5x5x3x3x1xPR WOD: Karen with every time the athlete stop they pay 5 burpee before resuming  Read More

WU: Athletes Choice WOD: Partner WOD Inversion 13:1 Tire flips and Burpee Outside, Partner must complete their reps before switching stations Conditioning: 1 Mile Run, then 500 m Row PR, Must run with at least 1 partnerRead More

WU: Coaches Choice Med ball Activity SS: BB Burgener WU Clean and Snatch grip. Advanced Athletes should try it with weight 65#/55# WOD: Lynne 5 Rounds for max reps Body weight bench press pullups  Read More