WOD

scheduling announcements: December 15th: CFRC CHRISTMAS PARTY WOD Strength/ Skill EXTENDED WARM-UP  5-5-5-5-5 Deadlifts Build each set starting light and ending above your workout weight. Workout FOR TIME 30-20-10 Deadlifts... Read More

scheduling announcements: December 15th: CFRC CHRISTMAS PARTY WOD DOUBLE EMOM  EMOM x 10 MINUTES  10/8 Calorie Bike* -Rest 2:00-  EMOM X10 MINUTES  3 Hang Power Clean + 3 Hang Squat... Read More

scheduling announcements: December 15th: CFRC CHRISTMAS PARTY WOD Strength/ Skill PRESS COMPLEX 5 SETS  2 Push Press +1 Splitjerk *Same weight across all 5 sets Workout AMRAP X 12 MINUTES ... Read More

scheduling announcements: December 15th: CFRC CHRISTMAS PARTY OPEN GYM 10AM to Noon Suggested WOD Strength/ Skill BENCH PRESS  Build to a 1RM Workout AMRAP X 15 MINUTES  500m Row  30... Read More

scheduling announcements: December 15th: CFRC CHRISTMAS PARTY 8AM Bootcamp 9AM WOD FOR TIME 24-20-16-12 Calorie Bike* DB Press (35/25) |(25/15)  Filly Lunges with DB**  400m Run after each round *Adjust... Read More

scheduling announcements: December 15th: CFRC CHRISTMAS PARTY WOD Triple AMRAP AMRAP x 5 MINUTES 21-15-9 Power Snatch (75/55)|(55/45)  Pull-ups -Rest 5:00- AMRAP x 5 MINUTES 21-15-9 OH Squats (75/55)|(55/45)  Toes... Read More

Happy Thanksgiving Gym Closed

scheduling announcements: November 22nd: Gym Closed Thanksgiving Day December 15th: CFRC CHRISTMAS PARTY WOD Strength/ Skill CLEAN COMPLEX 5 SETS Above the Knee Power Clean High Hang Squat Clean  Hang... Read More