Rest Day Happy Fathers Day to all the dad’s out there.  Enjoy your day today, I hope you know that your kids and family appreciate everything that you do.  To my own dad I know the gym would still be only a dream if it wasn’t for all the support and hard work you put in during this process.  You were there through every phase and every deal.  I learned so much from you over the years but one of the biggest things I learned was to follow your dreams and don’t let anything stand in your way.  I am extremely lucky to have a man like you in my life guiding and helping me.  I can’t thank you enough for everything, I know I wouldn’t be the person I am today if it wasn’t for you.  I hope you have a great fathers day and I love you.Read more

Starting next week we will be adding an additional skills session or a “work on things you suck at class” at 8 am.  However, this week we will have our normal 9 and 10 class sessions.  WOD:  With a partner and a plate 45#/25# perform 3 Rds for time of: 40 Ground to Over Head 40 Squat 40 Bent over Row 20 Ax Chop ea side 40 Push Up 300 Meter Run w/Plate * Only one person is allowed to work at a time, and you can not put down the weight. Results: Daniel & Aaron: 37:41(Daniel’s first CF workout!) Athena, Jay & Dan: 38:41(Dan’s first CF workout!) Jake & Cajeme: 38:25 Thanks to the two Dan’s, it was great to have you join us and we can’t wait to see you again. Thanks to Jay and Athena for brining Dan and Jake for brining Daniel! You both did awesome! The second class of the day turned out to...Read more

Benchmark Friday WOD “Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Great job today everyone, it was an absolute inspiration seeing you all put in the effort you did today.  Shannon, Jake, Aaron, and Andrea you guys rocked it this morning.  Andrea you did an amazing job, especially since it was your first Functional Fitness WOD.  Russ you did excellent today finishing up the foundations portion, and I can’t wait to see you working with everyone else. Results: Jake: 35:09 Shannon: 34:17 Andrea: 35:27 (10 Burpees and 50 tuck jumps and ….her FIRST ever Functional Fitness workout) Aaron: 43:32 Court: 28:18 Susan: 36:38 Jolene (40) 35:36     EVERYONE rocked this workout!...Read more

WOD: 3 Rds for time: Row 500 40 Ball Slams 20#/14# 30 Sit Ups 20 Push Up 10 Push PressRead more

Skill Work: 5 rds as many reps as possible in 45 seconds of: Anchored sit ups Hip extension Rest WOD Death by 10 yards: *With a running clock, the first minute run 10 yrds. The second minute run 20 yrds. Continue adding 10 yrds to the run each minute, go until you are no longer able to complete the distance in the designated time. Results: Skills Work Aaron Sit Up: 88, Hip Ext: 91 = 179 Shannon Sit Up: 97, Hip Ext: 93 = 190 Jolene Sit Up: 132, Hip Ext: 128 = 260 Miss E Sit Up: 81, Hip Ext: 115 = 196 Athena Sit Up: 91, Hip Ext: 88 = 179 Jay Sit Up: 56, Hip Ext: 93 = 149 Court: Sit Up: 191, Hip Ext: 159 =350 WOD: Aaron: 13 Shannon: 14 Jolene: 13 Miss E: 10 Athena: 12 Jay:12 Court: 16 Future stars of the Surge...Read more