Tuesday, August 6, 2019

Weightlifting:
Back Squat

WOD:
AMRAP x 9 MINUTES
9 Back Squat (155/105)|(135/95)
21 Unbroken Double Unders*

*:30 of attempts or 1:00 Max on each DU station through the workout.

Dan and Sarah hanging around on a Saturday


Saturday, August 3, 2019

NO Yoga today
Open Gym 9:00 – 11:00AM
CF Kids 12:00PM

Join us tomorrow for a group run at Ashley Resevoir! 8:00AM at the gym or 8:15AM at Ashley.

Paola is crushing it!

Friday, August 2, 2019

Weightlifting:
Hang Squat Clean Thruster

WOD:

FOR TIME
400m Run
into…

2-4-8-12-8-4-2
Hang Squat Clean Thruster (115/75)|(75/55)
4-8-16-24-16-8-4
Pull-up

Join us Sunday Morning for another group run!


Sunday, July 28, 2019

Group Run at the Res! 8:00AM – all levels welcomed!

Open Gym 10:00 – 11:30AM

Get your tix today! 4th Annual “Tater Tot Tourney” Reception in memory of Christoper Muise.

Friday, July 19, 2019

4 ROUNDS FOR QUALITY*
5 Deadlift (Athlete Choice, Heavy)
10 Strict HSPU or DB Strict Press
20 Sit-ups

*Increase weight on the DL every round. Must be performed unbroken and controlled to the ground. Workout is not scored for time.

GHD Sit-ups optional.

-16:00 Time Cap-

Sunday, July 14, 2019

Yoga at 9:00AM
Partner WOD at 10:15AM
Endurance WOD at 11:30AM

With a partner
50-40-30-20-10
Bike Calories
T2B
DB Box Step up overs 50#/35#

Which way to the beach?


Saturday, June 22, 2019

With a Partner:
24 Minute AMRAP
Run 400m (together)
20 DB Squat Cleans 50#/35#
10 Rope Climbs
Run 400m
20 DB Box Step Overs 50#/35#
10 Rope Climbs

Sign ups are at the gym!


Friday, June 21, 2019

Partner WOD
2000m Row
then
12-9-6-3
Power Snatches 95#/65#
Overhead Squats 95#/65
Synchronized Burpees over bar

Happy Birthday Sam!!

Wednesday, June 19, 2019

WOD:
8 Rounds
5 Thrusters 155#/105#
100m Run
Rest 1:00

Tuesday, June 18, 2019

Weightlifting:
Back Squat
Deadlift

WOD:
3 Rounds
250m Row
25 KB Swings 53#/35#