amrap in 17 min of: 55 HR push ups 55 back squats 95/65 55 front rack static lunge steps 95/65 READ MORE

5 x 3 power clean (these are unbroken, no reset, must be touch and go. you may climb up or go across) rest then amrap in 9 min of: 12 kettle swings 9 burpees 12 kettle swings 9 box jumps   READ MORE

  The 5 and 6pm CFC classes will be canceled, along with the 7:30pm Yoga Mobility on Monday. We will be meeting at 5pm at the Box to travel to the Memorial Service for Suze. We should and we will, as a family, be making a huge statement with our presence. READ MORE

12 min work on the snatch rest then 12 min work on the squat clean & split jerk rest then complete for time: 15-12-9 of: deadlifts 225/145 bar over burpees READ MORE

For Time: 1 mile Run w/ Wall Ball (20/14#) 8 Rounds: 15 Wall Balls (20/14#) 1 Rope Climb 800m Run w/ Wall Ball (20/14#) 4 Rounds: 15 Wall Balls (20/14#) 1 Rope Climb 400m Run w/ Wall Ball (20/14#) 2 Rounds: 15 Wall Balls (20/14#) 1 Rope Climb READ MORE

5 x 3 overhead squat rest then complete for time 60 pull ups 20 handstand push ups 10 front squats 205/135 READ MORE

AMRAP in 20min: 50 Wallballs (20/14) 50 Double-Unders 40 Box Jumps (24/20) 40 cal row 20 Power Cleans (135/95) 20 Shoulder to overhead(135/95) 10 Power or full Snatches (135/95) 8 Muscle-Ups or 16 chest to bar pull ups READ MORE

4 x 6 back squat rest then amrap in 10 min 30 HR push ups 20 toes to bar 150m run READ MORE

I lost my best friend yesterday in a tragic accident. While every fiber of me wants to close the gym today, I know Suze would be pissed at me for it. She’d say  “You need to Rock Up and get on with it Mate!”  I’d probably make a funny face at her and then she’d say  “You’re a... READ MORE

Team WOD MM/FF complete for time: 100 squats 95/65 from ground (teammate holds bottom of a squat while other does work) 100 sit ups 75 pull ups (teammate must hang on the bar while other does work) 400m odd object walk  kettle bell 24k/16 + 1 Med ball 20/14 each 15 down and back... READ MORE