“Roadside Couch” Max Calories Row Max Rep Kettlebell Swings (53/35#) Max Rep Plate Burpees 60s at each station x5. There will be a 60s rest after completing all 3 stations.  

Community WOD at 8:30am on Saturday. Bring a friend!

“Barbarian” AMRAP 15 5 Bar Muscle Ups 10 Power Cleans (135/95#) 5 Thrusters (135/95#) ___ Be sure and join us for the October Community WOD this Saturday at 8:30am!

Cement Mixer Every 3 Minutes x7: 400m Run* 12 Toes to Bar Score is number of T2B (or sit ups). The remainder of each 3 minute cycle is your rest break. You may scale this… 

Beginning next Tuesday for 12 weeks we will be posting a RunStrong WOD in addition to the CFW workouts on Tue/Thur/Sat. These workouts are to be done on your own (or with a buddy) outside… 

Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in)