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Active Recovery WOD – 11/27 – 12/3

Active recovery focuses on completing a workout at a low intensity, but just high enough that it gets the blood moving and helps reduce residual fatigue in the muscle. On a recovery day, running at a low intensity for a… Read more »

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133rd Bro Session

Teams of 3: -90 Squat Cleans (185#/135# // 155#/105# // 135#/95#) -90 Bar Muscle-ups // C2B Pull-ups // Pull-ups -120 Front Squats (155#/105# // 135#/95# // 115#/85#) -120 Box Jump Overs (30”/24” // 24”/20” // 20”/16”) -150 Thrusters (135#/95# //… Read more »

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Some Thanksgiving Food For Thought

Thanksgiving is almost here, in fact by the time this post goes on our website it will be about two days away. So here is some food for thought as we come to the most significant eating holiday of the… Read more »

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Active Recovery WOD – 11/20 – 11/26

Active recovery focuses on completing a workout at a low intensity, but just high enough that it gets the blood moving and helps reduce residual fatigue in the muscle. On a recovery day, running at a low intensity for a… Read more »

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Weekly Recipe – Paleo Brownies

Brownie Ingredients: 1 cup organic pumpkin puree 1/2 cup chia seeds 1/2 cup raw almond butter 1/3 cup cacao powder Optional: You can also mix in a 1/2 cup of your favorite nuts Ganache Ingredients: 1/3 cup cacao powder 1/2… Read more »

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132nd Bro Session

132nd Bro Session

For Time with a Partner: ▪ 1 Mile Run ▪ 400m Walking Lunge ▪ 200x Pushup ▪ 100x Pull up (Strict) ▪ 200x Pushup ▪ 400m Walking Lunge ▪ 1 Mile Run *Runs and lunges are done with a partner,… Read more »

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Festivus Feast

No Kid Hungry Festivus Feast

CFTR Festivus Feast for No Kid Hungry 1 in 6 kids in America struggles with hunger! That’s why CFTR is hosting a Festivus Feast for No Kid Hungry fundraiser this year. As we all gather with friends and family to… Read more »

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Active Recovery WOD – 11/13 – 11/19

Shoulder pass through

Active recovery focuses on completing a workout at a low intensity, but just high enough that it gets the blood moving and helps reduce residual fatigue in the muscle. On a recovery day, running at a low intensity for a… Read more »

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131st Bro Session

For Time: – 100x Curl and Press (65#/45#) – 1 Mile Run – 100x Burpee Pull up – 1 Mile Run WOD DATE AND TIME: This Bro Session can be completed during regular class times on either Saturday or Sunday.

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