Hey Guys! Great work on today’s rows – although there was far too much sandbagging. Props to Sabrina and Mike for going hard both times… And delivering me a combined 28 burpees. I’ll take it. In other news, Kyle is the first person at CFSuds to deadlift over 400 pounds! Bang pow! Warm up Deadlift…

Hey Folks! Great work on the snatches – some awesome PRs today! (thank you snatch pull and hang power clean!) Warm up Practice/play 1k row Rest 1k row If you rowed slower the second time – do 3 burpees per second over your rowing time. Stretch – pecs & quads See you in the gym!…

Hey Folks! Good weekend with an awesome WOD and even awesomer yoga with Lisa! Seems like there is a fair amount of interest so Lisa and I will sort it out and hopefully make it a weekly thing (at least!) Warm up Squat snatch 5-5-5-3-3-3 3 rounds for time: 5 back squat 10 knees to…

Hey guys! It’s Friday the 13th! Uh oh! Warm up Press 3-3-3-1-1-1 Fran… Or her variations. Stretch – your soul. See you in the gym! Adam

Hey Guys! Good hard work today with some awesome Front squat PRs and lots of push presses and lunges. Warm up Work on a skill (double unders, handstands, L sits, etc) 5 rounds for time: 10 kettlebell swings 10 jumping pull ups 10 box jumps 10 sit ups 10 double unders Stretch – quads &…

Hey folks! Awesome efforts on the hang power cleans and then the Deadlifts and burpees – very fun to watch. Warm up Front Squat 3-3-3-1-1-1 Amrap 10 minutes: 10 push press 10 walking lunges Stretch – glutes and shoulders See you in the gym! Adam

Hey Folks! Good work on the team workout thi past weekend! I hope you all had a great Easter! Hang power clean 3-3-3-1-1-1 5 rounds for time: 5 Deadlifts 10 burpees Stretch – hamstrings & pecs See you in the gym! Adam

Hey guys! So – reminder – the gyms hours for Friday through Monday are open gym hours 10-12. If you show up at other hours, I’m sorry, but I won’t be there! Come on in and enjoy an epic workout! Bang-pow! Adam