We are having a single class at 11am today! Please bring some friends, everyone is welcome to join in. We will be doing a workout to honor those who have paid the ultimate price for our freedom, it will be challenging but also very rewarding.Read More
Open gym from 10-2p. Come get your PR on! Monday we will be observing Memorial Day. We will have ONE SINGLE class at 11am. We will be doing a fun yet very challenging workout. Everyone is encouraged to attend. If you have a friend or family member in town, please bring them. They are more...Read More
All abilities workout is at 10:30. It’s free for everyone. Bring your friends, your family, your neighbor…. Everyone is welcome to get in on the fitness! At noon Leo will be doing a more advanced “non-coached” workout that will involve heavy deadlifts and box jumps. Anyone that wants to train with him on...Read More
CF Advanced class Power Clean Ladder X2 Start at 60% of your 1RM increase by 10lbs on the minute (5lbs ladies) the first time that you fail decrease the weight to 10lbs above your original starting weight, then 15 minute AMRAP of… push ups toe to bar air squat you can choose to do as...Read More
We call him the Janitor cause Coach Spencer cleans like it’s his job CF Advanced class Time under tension Front squat 12-15 second decent. Once you are at the bottom, drop the weight. Clean it back to the rack, rest to the top of the minute. Complete for 7 total minutes. 50% 1RM then...Read More
CF Advanced class 15 minutes to develop handstand walks. Record best max single distance effort. then 10 handstand kick ups 150m run 10 pistols 150m run 10 bar muscle ups 150m run 10 pistols 150m run 10 handstand kick ups Competitor supplement Banded clean pulls 1 every 15 seconds for 4 minutes load:...Read More
CF Advanced class Dead Lift 3-3-3 @ 90% 1RM then 7 hang cleans (135/95) 5 front squats max rep double unders …. In 2 minutes Rest 1 minute Repeat 4 times. Score is total number of double unders Competitor supplement Snatch, heaviest weight for 5 reps in 10 minutesRead More
Kyle knows all about the tip of the spear! Great job to everyone that participated in the Fresh meat comp and THANK YOU THANK YOU THANK you to everyone that came out and judged and cheered!! You guys are awesome!!!!! We will be having open gym from 10-2 AND a beginners class at...Read More
