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 short duration such as less than sixty minutes or riding for less than 75 minutes...Read More

35 Minute EMOM Minute 1 — 20 sec Max Cal Assault Bike Minute 2 — 30 sec Max Russian KBS (32kg/24kg) Minute 3 — 40 sec Max Sit-ups Minute 4 — 50 sec Max Wall Balls (20#/14#) Minute 5 — 60 sec Rest *Your Goal is to stay UNBROKEN on your reps with a total...Read More

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 short duration such as less than sixty minutes or riding for less than 75 minutes...Read More

So we are going to try something new here at CFTR. We are going to switch from a weekly Bro Session to a weekly Aerobic Capacity Workout. These aerobic capacity workouts will be specifically designed to develop your aerobic metabolism and energy systems. This in turn will contribute to shedding those extra unwanted calories (especially...Read More

40 Minute Clock Row For Meters Every 4 Minutes Perform: 5 Pull-ups10 Push-ups15 Air Squats20 Double Unders *Score is total meters Rest 5:00 3 Rounds 60 seconds Max Toes To Bar 60 Sec Rest WOD DATE AND TIME: Saturday 12/14 during Open Gym (7am – 11am).Read More

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 short duration such as less than sixty minutes or riding for less than 75 minutes...Read More

As you enter into your 30s — and beyond — you’ll likely find yourself facing new challenges. In your 20s, you were in college, building the foundation of your career, dating, maybe finding the partner you want to spend your life with — but now? You’re beginning to advance higher in your career. You may...Read More

“Bert” For time: 50x burpee 400m Run  100x Push up 400m Run  150m Walking Lunge 400m Run  200x Air Squat  400m Run  150m Walking Lunge 400m Run  100x Push up 400m Run  50x burpee WOD DATE AND TIME: Saturday 12/8 during Open Gym (7am – 11am).Read More

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 short duration such as less than sixty minutes or riding for less than 75 minutes...Read More

Can you believe most of us spend 25 to 33% of our lives sleeping? Clearly, the body was designed in such a way that sleep is essential if we want to function optimally while we’re awake. Many special things happen while we’re sleeping. These processes allow the body and brain to recover from the day...Read More