Friday 7/3

7/3 FRIDAY–REGULAR SCHEDULE 7/4 SATURDAY–9 & 10 AM CLASSES ONLY 1. Snatch Balance 5×3 70-80% 2. 15 Minute AMRAP:     10 Pull Up     10 Power Snatch (95/65)     10 Box Jump (30/24″)  

Upcoming Events

Saturday 6/20  “Benchmark Bash” @ 10am, NO 11am Advanced Saturday 7/11: Dr. Hapka (w/Active Spine & Sport)                             FREE Shoulder Mobility Seminar @ 9-10am (members only) Saturday 7/18: CFIH In-House Comp

Friday 4/24

1. Pause Snatch+Snatch 5×1+1 80%* 2. Push Press 5×5 Heaviest Possible 3. High Bar Back Squat 5×3 Heaviest Possible** *2s pause at the top of the knee. **Heavier than last week.

Thursday

UPDATE:  WE ARE CANCELING THE 6AM CLASS THURSDAY MORNING 3/5 DUE TO HAZARDOUS ROAD CONDITIONS.   Thursday 3/5 1. C2B Pull Up Ladder* 1-2-3-4-5-6-7-8-9-10 2. 4 Sets: 2 Minute Max Double Under’s. 2 Minute Max Burpees. *Perform each set

Saturday Schedule Update

Saturday 2/28–The 9am, 10am & 11am classes are canceled.  We will however have “Open Gym” from 11am-1pm for our athletes to complete the Open WOD 15.1/15.1a. Please be very cautious as the parking lot will more than likely

Schedule Update

We will be switching to just “open gym” today.  There will be no set classes for the remainder of the afternoon.  We will be closing at 7pm.  Feel free to come in and get 15.1/15.1a knocked out early, as tomorrow may be even more