Workout of the Day We will have 6 a.m. and noon class only today. We will be closed Wednesday for New Year’s Day! Please enjoy your day off, have a safe and Happy New Year!!! Back Squat 90% of 1RM (+10#) (This is the same # you used on 12/16) 5@75% – 3@85% – 1+@95%...Read More
Workout of the Day All Classes will run on normal schedule for 12/30, 12/31, there will be 2 classes, 6a.m. and noon only. Closed 1/1/14 Lift Bench Press 15 minutes to heavy 3 rep set Met Con “Curtis P” 135/85 (see video below) Every 30 sec for 10 min Power Clean Lunge each leg Push...Read More
Workout of the Day Holiday Hours for 12/27 9a, noon, 4:30pCFK, 5:30p Saturday, Dec 28th, will be Bring a Friend Day! Gather up some family and friends and join us for a fun workout to burn off some of those Christmas carbs! Overhead Press Use 90% of 1RM (add 5#) This number is what you...Read More
Holiday Hours: 12/26 9a, noon, 4:30, 6p. 12/27, 9a, noon, 4:30- CFK; 6p. Workout of the Day Front Squats 3 @ 70%, 3 @ 80% & 3 + @ 90% Met Con: 10 Rounds for time: 12 Burpees, 12 Pull-ups Post your scores to the Whiteboard.Read More
Workout of the Day Holiday Hours: 12/24, 6 a.m., noon only, 12/25, Closed. 12/26 9a, noon, 4:30, 6p. 12/27, 9a, noon, 4:30 CFK, 6p. Strength: Deadlift Met Con: Ground to Overhead (115/85), Weighted KB Box Step-ups (44/26), 20 – 10 – 20; 75 DUs between each set Cash Out: Pistols/Pistols progressions Post your scores to...Read More
Holiday Hours: 12/24, 6 a.m., noon only, 12/25, Closed. 12/26 9a, noon, 4:30, 6p. 12/27, 9a, noon, 4:30 CFK, 6p. Workout of the Day Class Choice! Pick a lift and pick your WOD! Instructions will be laid out for you in class. Come in, get in a workout and have a good time!! Post your...Read More
Workout of the Day “Grinder Geoff” 2 Rounds for time: 800 M Run, 12 Deadlifts, 20 C2B Pullups, 30 Cleans; 400 M Run, 12 Front Rack Lunges, 20 Behind the Neck Push Jerk, 30 DUs; 200 M Farmers Carry, 12 Knee Slam Ball Throws, 20 Ring Dips, 30 Abmat situps Behind the Neck Push Jerk...Read More
Workout of the Day Deadlift Barbell Row Met Con 5 Min AMRAP – Muscle Snatch (95/65) X 10 (good technique) Burpees X 5 (speed); Rest: 2 minutes; 5 Min AMRAP – Muscle Snatch (95/65) X 5 (good technique), DUs X 25 (speed) Post your scores to the Whiteboard.Read More
Workout of the Day Cleans Met Con: Tabata – 20 seconds on/10 seconds rest Double Unders; Push Press; Med-ball cleans; KB Swings, Video on Med Ball Cleans Med Ball Cleans Post your scores to the Whiteboard.Read More
