Thursday will be the last workout of 2020 – let’s blow our lungs full of oxygen because we can! Dandapani gives some incredible insight on something we all can develop – focus and concentration. He asks a wonderful question Have you ever been told, or told someone, to concentrate? Has anyone taught you HOW to...Read More
Workout of the Day AMRAP 155 Deadlift 225/15510 Box Jumps 24/205 Handstand PushupsEvery round, your reps go up by 1. Round 2 is 6-11-6. The 7-12-7…Read More
***Don’t forget to sign in for classes on MindBody in order to have the most updated schedule*** You have been doing the 3’s on the front squat, so let’s retest the single. We will retest the back squat in the new year. Or next week. Workout of the Day Strength Front Squat 5 Sets of...Read More
We hope you had a relaxing Christmas! We have enjoyed some down time. Only a few days left of this weird year, so let’s have some fun! We have adjusted this week’s schedule based on last weeks attendance:) Monday- Wednesday will have a 5:30am, 8:30am RomWOD, 9am, 12:30pm, 4:30pm and 5:30pm classes. Thursday, New Year’s...Read More
This is our 12 days of Christmas WOD. There is nothing I hate more than a workout that you have to peer at on your little whiteboard over and over again. So this is my gift to you:) If you cannot do bar muscle ups – do clean and jerks. Workout of the Day 10...Read More
Don’t forget to pay attention to the Holiday schedule! Looking for a last minute gift? Punch cards and apparel are definitely LOVE! Give the gift of health this year! We all know people need it. 10% off punch cards with the purchase of a t-shirt or hat. Workout of the Day Strength 5 sets ofHalt:...Read More
Our Christmas tree is up and full of ornaments for our community! Please make sure to grab this year’s CFO ornament! Holiday Schedule – Regular schedule Monday through Wednesday. Thursday – 5:30am, 9am and 10am Friday 12/25 & Saturday 12/26 Closed Monday 12/28-Wednesday 12/30 – Regular schedule Thursday New Year’s Eve -5:30am, 9am and 10am...Read More
Tomorrow will be a rowing WOD from .com. 8 rowers = 8 spots per class so get signed up. There are 2 assault bikes…. Weightlifting class tomorrow night – 6:30pm. Sign up on MindBody please! Just in case you missed it:) Workout of the Day On a 25-minute clock, 5 rounds of: Row for 50...Read More
We had a great little bar gymnastics seminar on Sunday. We worked on progressions for the bar muscle up and butterfly pullups. For the muscle up, we drilled the following progressions: the bad cheerleader, target feet, the big swing, knees up and kick. You can work every aspect of these progressions every time we get...Read More
