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

The charter for fitness instruction presented by CrossFit is as follows: Mechanics—Ensure an individual knows the points of performance of the movements they need to execute. Make sure the individual can display these points of performance in all movements.Consistency—Ensure the individual performs multiple repetitions of movements well without instruction. Also, confirm that he or she...Read More

Partner WOD 100 Calorie Assault Bike 90 Bar Facing Burpees 80 Calorie Row 70 Thrusters (95#/65#) 60 Calorie Assault Bike 50 C2B Pull-ups 40 Calorie Row 30 HSPU (scale to Hand Release Push-ups) 20 Calorie Assault Bike 10 Ring Muscle-ups (scale to Strict Dips) WOD DATE AND TIME: Saturday 12/28 during Open Gym (7am –...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

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