Workouts

WOD OPEN GYM FROM 9 am to NOON Eric handling 225!

A few of us will be redoing the open workouts from last year on Sunday’s.  We will start with 13.1 from last year.  Meet at the gym around 1o am on Sunday if you want to join in! Skill WOD 8 min to find your 1 RM in UnBroken Double Unders WOD 30 Push Press … Read more

Strength WOD Weighted Dips 5/5/5/5/5 30 Seconds of Hip Extensions x 5 WOD 3 Squat Clean (115/75) 3 Burpees 6…6…9…9….12…12… 9 min to climb the ladder Eric, Scott, Kate and Kelly representing at the noon class.

Friends and Farms just introduced a Protein & Dairy basket. The basket contains the same protein selections as our traditional omnivore’s baskets (plus an extra item each week), without the produce or bread. These baskets can easily be made Paleo adherent by subbing out dairy for extra eggs or produce. Like always, our meat, dairy … Read more

It would of been cool if a competitive exerciser was invited, but still a cool video.  A power lifter, weightlifter, body builder and strong man go for a 5 min amrap of back squats.  Who do you think will win!? Check out the video here- Who is the sickest Squatter? Some days we need to … Read more

A Blog Article by Coach Blair: Top Ten Tips to Help Make Movements Easier: One of the most rewarding parts of coaching is when you give someone a tip and that becomes their “ah-ha” moment. If any of these tips become you’re “ah-ha” moment, take them, put them in your pocket, use them when you … Read more

Strength WOD A1) OHS 5/5/4/3/3 We are going for max effort in load here, but continue to focus on position and form.  We will record the heaviest set of three. A2) Between each set grab an ab mat and hold the Couch stretch for 30 seconds on each leg. WOD **We will name WOD’s that … Read more

WOD OPEN GYM from 9 am to NOON Come in and get it in! Throwback Sunday shot…Ray Felton at CFH for a photo shoot!

Strength WOD OTMEM for 7 min 2 Clean and Jerks WOD 10 Power Cleans (135/95) 20 Hand Release Push Ups 2 Rounds Rest 2 min 10 Power Cleans 20 Pull ups Rest 2 min 10 Power Cleans 20 Sit ups Score = total time **The goal of the workout above is to practice fast cycle … Read more

TONIGHT AT 6:30 is GUYS NIGHT! There will be BEER, PRETZELS, and MANLINESS!  There will also be a separate workout for this class.  We will disclose the WOD when you get here.  We will provide some food and drink, but if you want to contribute with a six pack or your favorite cut of meat, … Read more