*In teams of 2 20 minute AMRAP of: 30 Lateral Burpees over BB (partners alternate every 5 reps) 20 KB Swings 30 Ab-Mat Sit-ups (The […]

WORKOUT 13.5 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 4 minutes of: 100 pound […]

Strength/Skill Every 30 seconds for 4 minutes: 1 Clean & Jerk @ 80% Then, when the clock hits 5:00- 3:00 to complete: AMRAP Clean & […]

Strength/Skill Back Squat 4X4 @ 70% – rest 30 seconds 3X3 @ 75% – rest 30 seconds 3X2 @ 80% – rest 45 seconds. Take […]

New hours starting April 15th are below.  Feedback please!  you can post to comments below… Depending on interest some of the new hours may become […]

Strength/Skill Every 30 seconds for 4 minutes: 1 Snatch  @ 85% Then, when the clock hits 5:00- 3:00 to complete: 3 X ME Touch and […]

Today is the last day to sign up for festivus online !!!! http://www.festivusgames.com/ QCCF Motown will be hosting it at their new facility!

13.4 or In teams of two complete as many rounds as possible in 20 minutes of: 12 Dead lifts (225/135) 20 Burpees 20  Kettle bell swings (70/53) Run […]

If anyone is interested in running a 5k at 6:30 tomorrow morning meet at CFNP. We are going to run the route we ran about […]

WORKOUT 13.4 MEN – includes Masters Men up to 54 years old Complete as many reps as possible in 7 minutes following the rep scheme below: […]