CFPC – Community Workout Warm-up Down and Backs 3.0 (No Measure) 1a) Lunge stretch 1b) 5 inch-worms, 3 push-ups 2a) High knees 2b) Butt kicks 3a) High kick+toe touch 3b) High skips 4a) Pivot squats 4b) HS walk 25’+ or Bear crawl 50′ 5) Lateral jumps, each side 6a) Spiderman lunge 6b) Burpee broad jumps...Read More

METCON For Time: 30 Box jumps, 24/20″ 30 Jumping pull-ups 30 Kettlebell swings, (35/26#) 30 steps Walking Lunge 30 Knees to elbows 30 Push press, 45/35# 30 Back extensions 30 Wall ball shots, 20/14# 30 Burpees 30 Double undersRead More

Announcements Our 12 Days of Christmas WOD and White Elephant gift exchange will be on Dec 19th! Workout at 5:30pm, gift exchange, food and drink to follow. (Workout for all classes that day will be 12 Days of Christmas, you are welcome to attend the gift exchange only beginning at 6:30pm) Donation boxes are out!...Read More

METCON 5 rounds for reps: :30 sec Double unders :30 sec rest :30 sec Thrusters (45/35#) :30 sec rest :30 sec Jumping pull-ups :30 sec restRead More

Announcements Our 12 Days of Christmas WOD and White Elephant gift exchange will be on Dec 19th! Workout at 5:30pm, gift exchange, food and drink to follow. (Workout for all classes that day will be 12 Days of Christmas, you are welcome to attend the gift exchange only beginning at 6:30pm) Donation boxes are out!...Read More

METCON 5 Rounds for time: 10 Curtis P’s (75/55#) 250m Row 10 Burpees *1 Curtis P=Power clean+1 Front rack lunge per leg + Push pressRead More

Announcements Our 12 Days of Christmas WOD and White Elephant gift exchange will be on Dec 19th! Workout at 5:30pm, gift exchange, food and drink to follow. (Workout for all classes that day will be 12 Days of Christmas, you are welcome to attend the gift exchange only beginning at 6:30pm) Donation boxes are out!...Read More

METCON 20 min AMRAP 30 Jumping jacks 25 Lunge steps 20 KB Deadlift (2 KBs) 15 Push-ups 10 Squat jumpsRead More

Announcements Our 12 Days of Christmas WOD and White Elephant gift exchange will be on Dec 19th! Workout at 5:30pm, gift exchange, food and drink to follow. (Workout for all classes that day will be 12 Days of Christmas, you are welcome to attend the gift exchange only beginning at 6:30pm) Donation boxes are out!...Read More

METCON 8 min AMRAP 800m Run 20 Pull-ups Max reps Sit-ups Rest 2 minutes 8 min AMRAP 800m Run 20 Burpees Max Calories rowed Rest 2 minutes 8 min AMRAP 800m Run 20 Kettlebell swings Max reps GobletRead More