12/16/2017 Filthy 50 or Dirty 30


Filthy 50

For time:
50 Box jump, 24/20 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, 20/14 pound ball
50 Burpees
50 Double unders

Scaled Option: DIRTY 30

perform 30 reps of each movement


12/13/2017 From the Archives…




first rep will be power clean from the floor, second rep will be from the hang and pass through the SQUAT.  Work to a heavy double.


30 deadlifts (135/95#)

10 evil wheels

400 m run

20 power cleans (135/95#)

20 evil wheels

400 m run

10 power snatch (135/95#)

30 evil wheels

400 m run

We did both of these workouts last December!  Can you compare to where you were last year at this time??

12/09/2017 Christmas Party Tonight at 7pm!


45 minute AMRAP

200 m sprint

3 deadlifts (135/95#)

3 power cleans (135/95#)

3 front squats (135/95#)

3 shoulder to overhead (135/95#)

3 back squats (135/95#)

Our Annual CFS Christmas Party is TONIGHT at 7pm!  Please bring a dish to share and your favorite drink and come kick off the holiday season with your favorite WOD buddies!  Theme is Thrift Shop Formal or 2nd Chance Prom.   Dig through that closet or raid someone else’s closet and come in your most hilarious/tackiest formal attire!  We will meet to decorate the gym at 2 pm for anyone who is available to come help us transform the box into a Winter Wonderland!  Don’t forget to bring your canned goods for the Holiday Food Drive Bin!