Saturday/Sunday

Coach Drew, always taking the time to stretch.

Are you?

Did you know that flexibility directly affects your movement patterns, form

and your capability of lifting your TRUE 1RM? LACK of mobility

will put a huge damper on these things and greatly increases your risk of injury.

Take a few minutes after your WOD to focus on stretching and working on 

 mobility that will help you improve as an athlete.

Saturday's 9am WOD

15 Minutes to: 

500m Row

400m Run

Then with remaining time

AMRAP:

5 Hang Power Snatch 115/75#

10 Burpee Pull Ups

FREE INTRO WODS

Both Saturday and Sunday there will be an intro WOD at 10am! Coach Brock and Andie will be doing one each day for beginners to come and try CF and see our box! Please invite your friends/family if you know they have been wanting to try! Now is there chance :) 

UPCOMING EVENTS:

Bend the Bar Event #3 Nov 23rd and 24th

CANCER SUCKS!!! Come WOD to help kick Cancers ass! Troy was an old CFUer, he is also a Chesapeake Police Officer. Shortly after he left our gym due to his schedule (he kept on his WODs at home!) he found out he had renal cell cancer. CHECK IT OUT-------> HERE