WOD 040113

It’s Monday. I hope everyone enjoyed Game Of Thrones (it’s actually starting in 20 minutes as I write this, so hopefully it’s enjoyable).

Regardless, it’s safe …Read More

Sunday – 033113

Happy Easter to all our Christian members. Unless your Greek, then happy 40 days before Easter. To the non Christians – Happy Sunday.

Good job on …Read More

WOD 033013

Open WOD 13.4

7 minute AMRAP of:

3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 …Read More

WOD – 032913 (Vanity Friday)

Saturday is almost upon us. By now you should all be used to the routine…the current weeks’ Open WOD performed in heats. The schedule is …Read More

WOD 032813

Open WOD 13.4

A. Build up to a heavy Clean (Power or Squat) and Jerk (Push/Split)
B. 5 sets of 3 touch and go C+J – As …Read More

WOD – 032713

A. Practice Dumbbell Snatch

Dumbbell Snatch WOD Demo / Prep from 2012 CF Regionals

B. 20 Minute AMRAP:

10 x Alternating Dumbbell Snatches (5 each arm)
20 Calorie Row
10 x …Read More

WOD 032613

Barbell Club Classes begin today. They will operate like any other class time.

Classes will be Tuesday/Thursday @7AM, 12PM, 6:30PM

Friday @12PM,6:30PM


A. 2 Heavy Reps – 1 …Read More

Monday – 032513

Firstly, I’d like to use this opportunity to congratulate Coach Ron Yellin on his success at the 2013 NYC Open Weightlifting Championships. Ron took 2nd place overall …Read More

Sunday – 032413

Sup y’all.

Awesome job everyone that came in on Saturday for the “brutal” CF Open WOD 13.3 – you fine ladies & gents did great. 150 …Read More

WOD 032313

Open Workout 13.3 (AKA 12.4)

AMRAP 12 minutes of

150 Wallballs
90 Double Unders
AMRAP Muscle Ups

Click here to view the rules/standards

We will be running heats like last week, …Read More