Wednesday, February 11, 2015



CF Open WOD 14.4

As many reps as possible in 14 minutes of:

60 calorie row
50 toes-to-bar
40 wall balls
30 cleans 135/95
20 muscle-ups


*Scaled Version:

calorie row- 3 minutes
toes-to-bar- 3 minutes
wall balls- 3 minutes
power cleans- 3 minutes
pull- ups & push-ups (5 strict pull-ups/5 push-ups = 1)- 2 minutes


Current members please head over to to set up your membership through Wodify. Only Individual and Couples 12 month agreements are available online. If you are signing up for Student/Military/First Responder rates, month to month plans, or punch cards, please come by the gym.

You will be prompted to pay when you sign up online. The membership start date should be set to 2/16/2015 (which is default) and your current billing schedule will stay exactly how it is now. If you have any questions, or would prefer to have someone walk you through the set up, stop by the front desk where we’ll be happy to help!