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 Eve will be 5:30am, 9 and 10 am only. New Year’s Day will be 12pm Only. All of the class adjustments are reflected in the MindBody Schedule so get signed up! Workout of the Day EMON 24Work 30/Rest 30Min 1 – Power Snatch 115/75Min 2- Squat Snatch 115/75Min 3 – Burpee to touchFinal 3 rounds will be full minutes of work – no rest!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 Doubleunders2 Strict Press3 Push Press4 Push Jerk5 Thrusters6 Burpee Box Jump and Over 24/207 Overhead Squat8 Power Snatch9 Pullups10 Box Jumps 24/2011 Toes to Bar12 Bar Muscle UpsBarbell is 75/55This goes like the song – 10 DU, then 2 Strict Press, 10 DU, then 3 Push Press, 2 Strict Press, 10 DU, the 4 Push Jerks, 3, 2, 1 then 5 Thrusters, 4, 3, 2, 1Read 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: 2″ off floorHalt at kneeHang CleanHang CleanClean PullScore is total of all lifts combinesYou may go up in weight only if it is perfect. Work on making each lift as crisp and clean as possible. Conditioning For Time 2k Row or 100 cal Assault BikeRead 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 Friday – New Year’s Day – 12pm ONLY Workout of the Day Strength Week 4 of 4Front Squat for load 5x 3 Conditioning 5 sets for repsBurpees to touch40 seconds work, 20 seconds of restScore is total number of pounds lifted across 5 sets plus total number of burpees completedRead more

Workout of the Day 5 RFT10 Pullups8 Hang Power Clean10 Toes to Bar8 Hang Squat CleanBar must go below the knee on each hang clean95/65Read more