No Saturday WOD This Week

Posted in WOD on October 17, 2014 by Alison McConnell

Hi warriors, no class tomorrow – 10/1. On behalf of the crew, I’d like to wish Dillon a very happy wedding day!

We’ll have a regular schedule next week:

Monday 10/20 @ 1300

Thursday 10/23 @ 1300

Saturday 10/25 @ 1100



Coach Alison


Thursday 100914

Posted in WOD on October 9, 2014 by Alison McConnell

Press 3×5

Jerk 3×3


  • 10 DB pushup-rows
  • 15 DB thrusters
  • 20 goblet squats
  • 200m run
  • 20 goblet squats
  • 15 DB thrusters
  • 10 DB pushup-rows

Great crew today of Mike, Megan, Xavier and Alan, who pressed their shoulders off and looked strong on the jerks. We’ll see you guys Saturday at 1100 for the weekend sweat session.

Sending a big and very fond farewell to Ande, who headed west to Dallas this week. I can’t tell you how much we will miss her, but I’ll look forward to making her do extra burpees each time she visits us back here.

Enjoy the weekend.

–Coach Alison

CFWR Schedule- Week 10/6

Posted in WOD on October 6, 2014 by Andrea

Good Morning Warriors!!!  I Hope you had a GREAT weekend!

So fun to see the weekend studs kicking ass on Saturday and CONGRATS to Katie on the first handstand push up… Woot Woot!

Class is on this week, regular schedule

Monday, 10/6 @1300

Thursday, 10/9@ 1300

Saturday, 10/11 @ 1100.

I believe we have a short term solution on the gate access issues and will be able to have class started on time.   Thanks again for your patience and understanding.

Take care- have a great week!