Community. Coaching. Caring. Since 2009.
Back Squat: 8RMLog your best Back Squat 8 rep max lift.
Only log the heaviest 8 rep, do not include sets prior to it.
Complete as many rounds as possible in 7 mins of:
7 Hang Clean & Jerks, 95/65 lbs
7 Back Squats, 95/65 lbs
7 Lateral Burpee Over Bars
Lifting: Deadlifts and Hollow RocksDeadlift 4-4-4-4, using heaviest weight per set
Hollow Rock 15-15-15-15, using heaviest weight per set
In 15 mins do:
Row, 1000 m
then in the remaining time, AMRAP of:
5 Deadlifts, 185/135 lbs
5 Pull-ups
10 Push-ups
15 Air Squats
Open Gym Access Add On:
We’re excited to launch a limited Open Gym Access add‑on using our HybridAF App system for eligible Unlimited members looking for more flexibility outside of class times.
Eligibility (case by case):
• Minimum active 1 year Unlimited gym membership
• Ownership approval & screening
• Signed waivers + Open Access rules
Pricing:
Unlimited Membership: $168 / month
Open Gym Add‑On: $22 / month
Total: $180 / month
Not available for other membership types
Open Gym Schedule Hours (NOT 24 HR access):
Mon–Fri:
• 7:00–9:00 AM
• 1:00–3:00 PM
• 7:30–9:00 PM
Saturday: 11:30 AM–1:00 PM
Sunday: 10:00 AM–1:00 PM
Important Rules:
• No kids, pets, or guests allowed
• Access only during designated Open Gym hours
• Approved members only; no exceptions
• Must adhere to all Open Gym rules to maintain access
This will run as a 2–3 month trial while we monitor usage and gather feedback. We’re also exploring Mindbody Open Gym sign‑ups for scheduling visibility to all Open add-on members.
Interested? Email us to start the screening process
Team WOD: AMRAP 20 mins w/ Buy-in: 1 mile Run, Clean & Jerks and Box Jump OversIn 20 mins do:
Run, 1 mi
then in the remaining time, AMRAP of:
6 Clean & Jerks, 135/95 lbs
12 Box Jump Overs, 24/20 in
For time:
Run, 800 m
— then —
4 rounds of:
8 Clean & Jerks, 135/95 lbs
15 Box Jump Overs, 24/20 in
Results
Record your best Shoulder Press 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
AMRAP 8 mins: Double Unders, Single Arm Dumbbell Push Press, Single Arm Dumbbell Push Press, and Lateral Burpee Over DumbbellsComplete as many rounds as possible in 8 mins of:
30 Double Unders
8 Single Arm Dumbbell Push Press, 50/35 lbs
8 Single Arm Dumbbell Push Press, 50/35 lbs
8 Lateral Burpee Over Dumbbells
Log your best Clean 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
2025 CF Games Age Group WOD: Cleans and BMU LadderAs many reps as possible in 10 mins of:
1 Clean, 185/125 lbs
1 Bar Muscle-up
2 Cleans, 185/125 lbs
2 Bar Muscle-ups
3 Cleans, 185/125 lbs
3 Bar Muscle-ups
…
Continue adding 1 rep each round to each movement until time expires.
Team WOD: 4 RFT: Deadlifts, Med Ball Cleans, and Partner Runs4 rounds for time of:
30 Deadlifts, 225/155 lbs
40 Medicine Ball Cleans, 20/14 lbs
Partner Run, 400 m
4 rounds for time of:
6 Deadlifts, 225/155 lbs
10 Medicine Ball Cleans, 20/14 lbs
6 Deadlifts, 225/155 lbs
10 Medicine Ball Cleans, 20/14 lbs
Run, 400 m
3 rounds for quality of:
Plank Hold, 30 secs
20 AbMat Sit-ups
15 Alternating V-ups
Opt. 1: FalkelComplete as many rounds as possible in 25 mins of:
8 Handstand Push-ups
8 Box Jumps, 30/24 in
1 Rope Climb, 15 ft
U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.
Complete as many rounds as possible in 25 mins of:
10 Push Press, 95/65 lbs
8 Box Jumps, 30/24 in
1 Rope Climb, 15 ft
