Memorial Day Murph 2016 Run 5k, or Row 5k 101: Three rounds for time of: Row 400 meters Run 400… Read more Run 5k

Today we honor our fallen heroes by doing the Hero of Hero workouts: “Murph” For time: 1 mile Run 100… Read more Memorial Day Murph

Three rounds for time of: Row 400 meters 1 pood Kettlebell Swings, 50 reps 135/95 lb Overhead Squat, 10 reps

Last year’s CFCchick Night. CFCchick 2016 Two rounds for max reps, spending 1 minute on each of the following movements:… Read more CFCchick 2016

21-15-9 reps for time of: 135-lb. cleans Ring dips

Five rounds for time of: Run 400 meters 10 Air Squats 10 Sit-ups 10 Supermans 10 Pull-ups 10 Push-ups 101:… Read more Round and Round

CFCchick Night is Saturday night at 6 pm! Come in for the photoshoot, workout and fun. DJ Ivan will be… Read more Saturday Night is CFCchick Night!