Author: Kristy Park

Warm Up: Tabata: Jumping Lunges Hollow Rocks Banded Side Step Back Squats Strength: Back Squat 5-5-5-5-5 WOD: For Time: 21-15-9 reps of: Power Cleans (115/75) Wall Balls (20/14)

Warm Up: Tabata: Burpees Air Squats Leg Lifts Broad Jumps WOD: For Time: 400m Run 30 T2B 400m Run 30 KB Goblet Lunges (53/35) 400m Run 30 KB Swings (53/35) 400m Run 30 Goblet Squats (53/35)

Today, we come together as a community to honor and pay tribute to the lives of three brothers: Jeremy Wise, Ben Wise and Beau Wise. The Three Wise Men. After the September 11th attacks on our country, Jeremy joined the …

Friday WOD 11/11/16 Read more »

Don’t forget we’re having our first CFR Yoga class tonight at 6:30pm.  Come check it out for FREE! Warm Up: Tabata: Feet to Hands Hollow Rocks Push Ups Single Leg Deadlifts WOD: 4 Rounds For Time: 30 Calorie Row 15 Deadlifts …

Thursday WOD 11/10/16 Read more »

Warm Up: Tabata: Mountain Climbers Atomic Sit Ups Medball Thrusters Strict Press Strength: OH Complex 2 Push Press + 2 Push Jerks *Find a 1RM for the complex WOD: 3 Rounds For Time: 8 C2B 12 Hang Power Snatches (95/65) …

Wednesday WOD 11/9/16 Read more »

Warm Up: Tabata: Jumping Lunges Banded Side Steps Goblet Squats Russian KB Swings WOD: 12 min EMOM: Odd: 5 Front Squats (155/115) Even: 20 KB Swings (53/35) *Choose weights that you can go unbroken with for each movement. Cash Out: …

Tuesday WOD 11/8/16 Read more »

Warm Up: Tabata: Burpees Good Mornings Inchworm Push Ups Single Leg Deadlifts Strength: Deadlift 3-3-3-3-3 WOD: 8 min AMRAP: 200m Run 15 Push Press (115/75) 30 DU’s (2:1 singles)

The EOD 131 Memorial Workout is in honor of the 131 EOD Technicians in the Navy, Army, Marine Corps and Air Force who have made the ultimate sacrifice since 9/11. All proceedes benefit the EOD Warrior Foundation non-profit 501 (c) …

Saturday WOD 11/5/16 Read more »

Warm Up: Tabata: Burpees Atomic Sit Ups OH Squats Pull Ups Strength: Snatch 1-1-1-1-1-1 *Find a 1RM WOD: 3 Rounds For Time: 20 Calorie Row 15 OH Squats (95/65) 10 Pull Ups

Happy 31st Birthday to Coach Donny! Warm Up: Tabata: Jumping Lunges KB Swings Leg Lifts Kip Swings WOD: 15 min AMRAP: 100m Farmer Carry(53/35) 15 T2B 20 Single Leg Deadlifts (10 each leg, 53/35)