Explosive Cardio – CFS


Have you signed up for the In-House Throwdown yet? What are you waiting for!? Click HERE for more details, workout standards, and to sign up to get involved!

We got some new Iron Man Spin Bikes for the gym. They are a great option or substitution when looking to keep your body guessing. They are super smooth, can link to a hear rate monitor and feature adjustable resistance. Soon we will be offering conditioning classes feature these bikes, for now keep an eye on the blog for comparable distances for each modality!
new bikes

Odd- Deadlift x3
Even- Seated Box Jump x3

3 Rounds
20/15 Calorie Bike
15 Burpees Lateral Jumps
10 Squat Cleans (115,75)

Run: 300m
Row: 30/25 cals

Level 2- (95,65)
Level 1- (75,55)


  • KB

    04/29/2016 @ 9:11 pm

    165 on DL
    Wod: 14:05 L1 with runs

  • Sean Flannery

    04/29/2016 @ 2:05 pm

    DL: Up to 397# x 3
    Seated BJ: 30″
    WOD; 11:38

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