Welcome and Congrats To Our Newest CF'ers
AMRAP 15 Minutes:Run 400m5 Power Snatch 135/95 Congrats to the group On-Ramp grads from…
The KB Rack
7 Rounds For Time:10 KB Shoulder To Overhead 53's/35's15 Box Jump 20/1830 Double Unders…
Are You Swinging It or Lifting It?
DeadliftWorking Max (WM) = Previous WM +10lb3 @ 70% WM3 @ 80% WM3+ @…
Who's Scared of a Little Rain?
CFE – 10:00 AM @ Rio Americano High School The early crew on Saturday. …
A Bunch of Bell Ringers
5 Rounds:6 DB Thrusters 55's/35's10 GHD Sit UpsRest 3:00 75 Pull Ups For TimeRest…
No Gym, No Problem!
"Me And My Chair Home WOD" AMRAP 10 Minutes:15 Chrair Dips15 Chair Thrusters15 Burpees…
Strong Strong Strong
For Time:Row 800m5 Muscle UpsRow 600m10 Muscle UpsRow 400m15 Muscle UpsRow 200m20 Muscle Ups…
Why You Should Ask Santa For Lifting Shoes
For Time:20 Back Squats 225/155Then 5 Rounds-10 Burpees50 Double Unders Before …
Step Up And Ring The Bell
For Time:15 Power Clean And Jerk 155/1055 Handstand Push Ups10 Power Clean And Jerk…
Outside The Box
5 Rounds;3 Deadlift 315/2057 Burpee Lateral Jump Over Bar Rest 3:00 2 Rounds:200m Sandbag…
Friendly Comp/FoodBank Fundraiser
Shoulder PressWorking Max (WM) = Previous WM +5lb5 @ 65% WM5 @ 75% WM5+…
Foodee Project To The Rescue
5 Max Efforts Rounds For Time:10 Burpee Pull UpsRow 250/200m20 KB Swings 70/53Rest 3:00…
Get It Up, Just Don't Use Your Arms
Front SquatWorking Max (WM) = Previous WM +10lb5 @ 65% WM5 @ 75% WM5+…
Planet Of The Apes
"Barbara"5 Rounds For Time:20 Pull Up30 Push Up40 Sit Up50 Air SquatRest 3:00 For…
Women's Weightlifting Workshop
AMRAP 20 Minutes:3 Rope AscentsRun 400m15 Shoulder To Overhead 115/75 Saturday, 11/20 (2pm-5pm)Cost: $75Class…