Pull-ups, Push-ups, Squats

***This Saturday, Aug 4th:  8am – Stretch/5K Run, 9am – WOD at CFB, 9:45am – 5K RunParticipate in all or part of this event.  We will start and finish at the Forest Creek Condos on Nowata Rd.Stuart Grimsley will be hosting us at his...

Power Clean, Front Squat, Push Press, Back Squat

WOD:  “Bear Complex”Perform the following sequence 7 times without setting your bar down. Power CleanFront Squat Push PressBack SquatPush Press*Repeat this 4 more times for a total of 5 rounds progressing in weight each round.*Rest as needed between...

Run, Overhead Squat

There will be a going away dinner at 2 Sisters @ 8pm for Kyle & Carolyn Reeder.  We will miss you guys! WOD:  “Nancy”5 Rounds for time of400 meter run15 Overhead Squats, m95# / w65#WOD DemoThe Sport of Fitness *Scale as needed and post...

Pull-ups, Push-ups, Sit-ups, Squats

WOD:  “Angie”For time, complete all reps of each exercise before moving to the next.100 Pull-up100 Push-ups100 Sit-ups100 SquatsWOD Demo – courtesy CF HQ* Scale as needed / Post time to comments