Thursday 4/20 WOD
Strength: Back Squat Metcon: AMRAP 15: run 200m 15 deadlifts 10 bar facing burpees
Wednesday 4/19 WOD
Strength: Snatch Metcon: Rowing Congrats to Coach Steph who has made it to the Master's Online Qualifier! She finished 21st overall...
Tuesday 4/18 WOD
Strength: Push Jerk Metcon: AMRAP 10: 9 power snatch 3 muscle ups Welcome to the CFG family, Robyn, Luke and Caleb!
Monday 4/17 WOD
We hope everyone had a nice Easter! Spring is here and we hope you have been enjoying this nice weather! Make sure you get in the box...
Friday 4/14 WOD
Strength: Power Snatch Metcon: 5 RFT: 15/9 cals bike/row 12 sdhp 15 push ups
Thursday 4/13 WOD
Make sure to bring your long socks/pants today for some rope climbs! Reminder that today is the first Thursday we will have strength and...
Wednesday 4/12 WOD
Don't forget your running shoes today! I'm sure those legs are feeling good from those wall balls! Strength: Squat clean Metcon: Running
Tuesday 4/11 WOD
Strength: Split Jerk Metcon: 40-30-20 wall balls pull ups
Monday 4/10 WOD
New starting this week: MisFits programming will be Monday - Friday and then Saturdays will be partner and other WOD's and Bring a Friend...
Friday 4/7 WOD
Strength: Power Clean Metcon: Row 500m x 3 Welcome to the family, Ian and Deborah! (Ian has been a part of the family but is no longer a...
