Complete 5 front squats every minute on the minute for 10 minutes @ 70% of 1 RM.


Complete 4 rounds of the following for max reps:

1 Minute dumbbell snatch, alternating arms (M: 45 lbs, W: 30 lbs)
1 Minute burpees
1 Minute row for calories

Complete 5 rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps (M: 30″, W: 24″)

*For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.

CF Main Site

1st WOD from the "Youth Group Games"

1st WOD from the “Youth Group Games”

2nd Paleo Potluck
November 12th, at 7 PM

Join us for our 2nd Paleo Potluck of the Fall Nutrition Challenge. Please bring a paleo dish that serves up to 5 – 10 people. This is a great opportunity to share recipes with each other. If you haven’t already, check out our new Nutrition Blog for recipes and meal prep advice.

7:00 PM class for this day will be CANCELLED.