• Cup Match Special

    Main – Daily Workout Cup Match Special Athlete MUST choose the team they support, which determines their wod 21-18-15-12-9-6-3 WOD: Light Blue & Blue WOD: Red & Blue Each color lines up with an exercise TBA in class tomorrow. Wear your colors to support your team. There will be a penalty if you are not

  • 07.29.14

    Main – Daily Workout Metcon (No Measure) Select one: Four sets of: Hang Power Clean x 10 reps (light/moderate – focus on technique/triple extension and fast elbows) Rest 60 seconds Wall Assisted Hand Stand Hold x 30 secs Rest 2 minutes -OR- Four sets of: TnG Power Clean x 4 reps (heavy/building) Rest 60 seconds

  • CFC 07.28.14

    Main – Cardio CrossFit Metcon (Distance) 10 rounds: 30 seconds row sprint (100%) 30 secs rest Rest 5 MIns Metcon (AMRAP – Reps) 10 rounds: 30 secs alternating Wall Balls/Burpees max reps 30 sec rest