• Opening Hours

    OPENING HOURSX

    MONDAY05:30 AM - 6:30AM
    9:00-10:00 AM
    4:30PM-7:30PM

    TUESDAY05:30 AM - 6:30AM
    9:00-10:00 AM
    4:30PM-7:30PM

    WEDNESDAY05:30 AM - 6:30AM
    9:00-10:00 AM
    4:30PM-7:30PM

    THURSDAY05:30 AM - 6:30AM
    9:00-10:00 AM
    4:30PM-7:30PM

    FRIDAY05:30 AM - 6:30AM
    9:00-10:00 AM
    4:30PM-7:30PM

    SATURDAY08:30 AM - 11:00AM

    SUNDAYCLOSED

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WODs

  • 03/13/2013 WOD

    By admin | In WOD | on March 13, 2013

    Wednesday 03/13/2013 Gymnastics: 5 x 4 Strict Pullups, lightest possible assist to make 4 reps challenging Max effort on last set Pull every 2 minutes Strength: 5 x 5 Back Squat @ 75% of 1RM Max effort on last set Lift every 2 minutes WOD: 21-15-9 (12 minute cap) Push Press @ 80% of 1RM […]

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  • 03/12/2013 WOD

    By admin | In WOD | on March 12, 2013

    Tuesday 03/12/2013 Gymnastics: 5 x Max Effort, Strict Ring Dips, Work every 2 minutes Depending on ability, can be ring dips using box, strict ring dips, or weighted ring dips with dip belt WOD: Five Rounds (25 minute cap) 15 Deadlifts @ 60% of 1RM 20 Box Jumps, 24/20 25 Double Unders  

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  • 03/11/2013 WOD

    By admin | In WOD | on March 11, 2013

    Monday 03/11/2013 Week one of the Open is in the books!! Everyone did amazing and we are super proud to have a total of 36 athletes signed up.  The next 4 weeks will have the following schedule Thursday: Skill work for open WOD Friday: Open WOD..We would prefer all those who need validation of their […]

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  • 03/08/2013 WOD

    By admin | In WOD | on March 8, 2013

    Friday 03/08/2013 Relax, have fun, get stronger! Get Stronger you ask?? I think this is a huge opportunity to make ourselves “Mentally” stronger as well as Strengthen our growing community by supporting and cheering for each other!  I can remember walking up to the white board as a CF newbie and just going right to […]

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  • 03/07/2013 WOD

    By admin | In WOD | on March 7, 2013

    Thursday 03/07/2013 So we now know the 2013 open WOD 13.1!!  Since Thursdays will be our Skill work day for the Open I wanted to share a few videos on efficiency with the Burpee as well as the Snatch {source}<iframe width=”460″ height=”259″ src=”http://www.youtube.com/embed/_43ezrGPwIg” frameborder=”0″ allowfullscreen></iframe>{/source} {source}<iframe width=”460″ height=”259″ src=”http://www.youtube.com/embed/wu4zAsskzCQ” frameborder=”0″ allowfullscreen></iframe>{/source} {source}<iframe width=”460″ height=”259″ src=”http://www.youtube.com/embed/d6gGZFQOxOg” […]

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