6-1

EMOM x 10 minutes 2 power cleans + 1 jerk @ 60-65% WOD Competitor/Fitness 5 rounds 10 toes to bar 100m farmers carry 50 DUs Use 50/35 dbs or 53/35 kbs Lifestyle: Knee raises, 35/25 dbs, toe taps  

Read more

5-31

Classes  at the new location: 64 North Central O’Fallon, MO Snatch EMOM x 10 2 power snatches @ 60-65% WOD Competitor/Fitness 3 rounds for quality 10 single arm db snatch 50/35 right 10 suitcase lunge right 10 single arm db thruster right 20/17...

Read more

“Murph”

5:30am, 7am, & 9am classes today! “Murph” 1 mile run 100 pull-ups 200 pushups 300 air squats 1 mile run If you have a weighted vest, wear it! We will help you modify this workout if needed. *tomorrow will be our first day at our new location...

Read more

5-27

CFO is MOVING SATURDAY MAY 28th! We will have a MOVING PARTY at 9am!!! Anyone who is available and would like to help, we’d greatly appreciate it!! New location: 64 North Central  O’Fallon, MO  Build to a heavy 3 position power snatch (Hip, knee...

Read more

5-26

CFO is MOVING SATURDAY MAY 28th! We will have a MOVING PARTY at 9am!!! Anyone who is available and would like to help, we’d greatly appreciate it!! New location: 64 North Central  O’Fallon, MO  4 KB or DB carries Overhead, front rack, farmer...

Read more

5-25

CFO is MOVING SATURDAY MAY 28th! We will have a MOVING PARTY at 9am!!! Anyone who is available and would like to help, we’d greatly appreciate it!! New location: 64 North Central  O’Fallon, MO  Build to a heavy 3 position clean and jerk High...

Read more

5-24

CFO is MOVING SATURDAY MAY 28th! We will have a MOVING PARTY at 9am!!! Anyone who is available and would like to help, we’d greatly appreciate it!! New location: 64 North Central  O’Fallon, MO  WOD Competitor/ Fitness “Build the base” 10 min run...

Read more

5-23

Back squat 8-8-8 WOD Comp 400m run 100 wallballs 20/14 50 toes to bar 25 front squats 155/105 400m run Fitness 400m run 60 wallballs 20/14 40 toes to bar 20 front squats 135/95 400m run Lifestyle 400m run 60 wallballs 14/10 40 knee raises 20...

Read more

5-21

CFO is moving at the end of May!! We’re excited for the new adventure!! New location: 64 North Central O’Fallon, MO Partner WOD 22 minute AMRAP 60 DUs 30 air squats 15 push press Comp 135/95 Fitness 115/75 Lifestyle 75/55

Read more

5-20

**Reminder: there’s no 5pm class on Friday’s** Find a heavy 3 position snatch (Hip, knee, floor) WOD Competitor 7 min AMRAP 30 alternating hang kb or db snatch 53/35 20 box overs 24/20 10 bar muscle ups Rest 3 minutes 7 min AMRAP 30 alternating...

Read more
Address
64 N Central Dr, O'Fallon, MO 63366
Phone
(636) 544-1542
Open hours
Mon - Sat