Don’t Forget to put your entry (Red Box On Desk) in for our member appreciation raffle! Also if you want a sweat shirt or Sweat pants please sign up at desk, we will be ordering this week and drafts will come out on the 4th.

For Time:
50 Cal AB
50 Double Unders
50 Double Unders
50 Deadlifts (225/155)
50 Double Unders
50 S20 (115/85)
50 Double Unders
– Modify As Needed
– 20 min Time Cap


Don’t forget our member appreciation raffle starts today!! Fill out a slip for each visit to the gym for a chance to win some prizes at our holiday party on 12/17!

15 minute rope climb practice

On a running clock, complete 5 thrusters every minute on the minute (75/55). Every 3 minutes add 20 pounds to the bar. Continue as long as possible up through 27 minutes. Modify weights as needed. 


Get excited!! On Tuesday we will begin our member appreciation raffle! In September, we hosted the Lift up Autism event and we recently found out we were the lucky winners of a prize package and want to share the love with all of YOU! Each day you come to the gym you can fill out one entry to win some pretty sweet prizes (RX bars, Gatorz Sunglasses, tshirts and custom CFNC RX jump ropes). We will draw winners at our Holiday Party on 12/17. Big thanks to these companies, the folks at Lift up Autism, and our awesome members for supporting this event!

Reminder: No 10am or 12pm classes today. We apologize for the inconvenience.

Bench Press

2 rounds for time:
400m run
25 air squats
15 burpees