Open Gym 6-8am & 5-7pm Members are encouraged to make up a missed workout or get in extra work in skill, strength and/or conditioning. Yoga 9:30am & 7:15pm ($5 drop in)

30 Muscle Ups for time.  If if you do not have muscle ups, perform 90 pull ups and 90 dips.

12.4 AMRAP 12 150 Wallballs (20/14#) 90 Double Unders 30 Muscle Ups

In Teams of 3 complete the following: 100 Calorie Row 100 Toes to Bar 100 Box Jumps (20″) 100 Thrusters (95/65#)

The CF Games Open 2016 is 7 weeks out. Are you ready? ___ Back Squat 5-5-3-3-1-1-1 Sets of 5s and 3s will be on a tempo of 3s down 1s at the bottom and exploding… Thursday 1-7-16

Open Gym 6-8am & 5-7pm Members are encouraged to make up a missed workout or get in extra work in skill, strength and/or conditioning. Yoga 9:30am & 7:15pm ($5 drop in)