REST DAY           CFE WOD: Choose a sport: Run, Row, Bike, or Swim   10-14 rounds of: 45 seconds on, 45 seconds off ALL OUT EFFORTS!!!     Post distance covered to commentsRead More

  REST DAY             CFE WOD: Choose a sport: Run, Row, Bike, or Swim   6 rounds of, rest 2 minute between rounds: 20 seconds on, 40 seconds off; 30 seconds on, 30 seconds off; 40 seconds on, 20 seconds off     Post total distance covered to commentsRead More

  REST DAY         CFE WOD: Choose a sport: Run, Row, Bike or Swim   10 x 1-minute ALL OUT EFFORT, 1-minute rest   Post total sprint distance to commentsRead More

 Happy Independence Day!   REST DAY         CFE WOD: Run or Row: 5K Bike: 15K   Post sport and time to comments  Read More

  OPEN GYM THURSDAY! 5:30-6:30pm Drop in & work on your summer goals!  REST DAY           CFE WOD: Choose a sport: Run: 400m, active rest 200m walk – 8 rounds Row: 500m, active rest 250m slow row – 8 rounds Bike: 1200m, active rest 600m slow ride – 8 rounds Swim:...Read More

  REST DAY         CFE WOD:   Run 200m or Row 250m Rest** Run 400m or Row 500m Rest** Run 600m or Row 750m Rest** 3  Rounds For Time   **Rest for the exact amount of time it took to complete the previous interval. For example, if you run 200m in 1...Read More

  Rest Day   CFE WOD: Chose a sport: Run, Row, Bike, or Swim   30 x 30 seconds on, 30 seconds off   Post sport and total distance covered to commentsRead More

REMINDER: Tonight’s Open Gym @ 5:30pm is CANCELLED. Sorry for any inconvenience! Rest Day   CFE WOD Choose a sport: Run: 10 x 200m, rest 2 minutes Row: 10 x 250m, rest 2 minutes Bike: 10 x 600m, rest 2 minutes Swim: 10 x 50m/yd, rest 2 minutes   ALL OUT EFFORTS!   Post sprint...Read More

Robert working on making the MPCF calendar.   REST DAY           CFE WOD: Choose a sport: Run, Row, or Bike   90 sec sprint, active rest* half of the same distance x 6 *active rest is walking, slow row, or slow bike   Post total sprint time to commentsRead More

  REST DAY           CFE WOD: Choose a sport:   Run: 200m, rest 1 minutes; 300m, rest 2 minutes; 400m, rest 3 minutes   2 rounds Row: 250m, rest 1 minutes; 375m, rest 2 minutes; 500m, rest 3 minutes   2 rounds Bike: 800m, rest 1 minutes; 1200m, rest 2 minutes; 1600m, rest 3 minutes ...Read More