Thursday 120531

      WODRest Day – ClosedCFK – 4:30 – 6:30Paleo Pancakes1 cup almond flour·         1/2 cup unsweetened applesauce·         1 Tbs coconut flour·         2 eggs·         1/4 cup water (consider soda water for slightly fluffier pancakes)·         1/4 tsp freshly grated...

Wednesday 120530

DON’T FOR GET OUR NEXT FUNDRAISER. “CROSSFIT FOR HOPE” WOD21-15-9 reps of Box Jumps 24/20KB Swings 53/35Ring Rows

Tuesday 120529

Awesome job honoring one of nation’s biggest hero’s today. Michael P Murphy, thank you for your service and sacrifice. May you RIP….. WODStrengthFront Squat3-3-3Shoulder to Overhead3-3-3Extra Credit Run 300M30 II UndersRun 200m 20 II Unders Run 100m10 II...

Monday 120528

LIMITED HOLIDAY HOURS0630,0830,1100,1200, & 4:30 ONLY……LT Murphy was killed June 28, 2005 after exposing himself to enemy fire and knowingly leaving his position of cover to get a clear signal in order to communicate with his headquarters. He provided his unit’s...

Sunday 120526

Today was a huge success. Thanks again to Lauren, Lisa, Mary, Chad, and Lance for their efforts.  A lot of hard work went into putting the First Annual Wounded Warrior fundraiser together.  Also, a big thanks to those that showed up and supported the cause including...