3 – 5 min rounds for max reps at each station: from 0-2 min  run 400m the double unders from 2-3 min dumbbell shoulder to overhead 35dbs/25 from 3-4 min pull ups from 4-5 min dumbbell hang squat cleans rest 5 min between each round READ MORE

amrap in 10 min of 250m row 25 HR push ups rest 5 min then amrap in 10 min of: 15 wallball shots 15 HR push ups READ MORE

15min work up to a heavy clean and jerk rest then for time: 30 power snatches 95/65 30 pull ups 15 power snatches 15 pull ups READ MORE

5 x 5 back squat (across) rest then with a 14 min clock buy in with 150 lunge steps then right into an amrap with remaining time of: 50 kettle swings 50 sit ups READ MORE

The Ghost 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Try for as many reps as possible of EACH exercise, not just total score. READ MORE

No class this Saturday. Come out and support our CFC family at the Festivus Games. We have several teams competing. READ MORE

emom for 15 min 3 squat cleans rest then 2 rounds for time of run 400m 30 pull ups 30 sit ups   READ MORE

amrap in 15 min of: 21 air squats 15 kettle swings 9 ring dips READ MORE

3 giant sets of the following: 8  unbroken snatches (yes full snatch)  right into a max unbroken set of toes to bar record weight and number of toes to bar for each set, get plenty of rest between each set, try to move up in weight every set. rest then Complete the following... READ MORE

4 x 6 bench press rest then 3 rounds for time of: 400m run 10 strict handstand push ups 15 overhead waiters lunge steps 45/ 35plate READ MORE