Beat The AMRAP – CFS


Dogs and Bikes
As much as we love furry friends and as cute as they can be, we have also had a lot of complaints lately about dogs at the gym disrupting classes. Dog owners are welcome to keep their pets on leashes outside of the door, but no longer inside during WODs or on the running path during runs. Very sorry to disappoint some of you, but it has been presented as not only undesired but also as a liability, and because of that we need to put our foot down.

The same goes for bikes. They do not belong inside the gym. We do have a bike rack outside in-between the two gyms. Bikes have been taken before but is our understanding that they were not locked up properly.

Thank you for the respect of your classmates and understanding in this matter. If you have any questions/concerns please see one of the head coaches (Goose, Amy, Haley, D or Retta).

Run & Dynamic Warm Up


10 Rounds or 30 min AMRAP
5 Burpees
10 Wallballs
15 Kettlebell Swings (1.5,1)
200m Run

Level 2 – (1.5,1), 7 Rounds
Level 1 – (1,0.75), 7 Rounds- 3-6-9 Reps
ADV – (30/20) (2/1.5)


  • Jason Barrow

    10/21/2017 @ 2:37 pm

    WOD: 23:39 Rx

  • Brian Campbell

    10/21/2017 @ 12:39 pm

    28:57 Adv

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