Strong Mamas = Strong Babies

  Monday October 8th Emom x30 min 1st min: row 15/12/ bike 10/8 run 200m Alt. Odd min with all three of these movements 2nd min: 1 round of Cindy Scale to make sure you can achieve round in about 45 secsĀ  3-6-9 or 4-8-12 Very proud of Hema working out through her...

CFoF out and about

  Please remember to wear your CFOF gear when you are out and about traveling the world and doing cool things. Take a picture and send it to me and I will throw it up on the website. Here is our very own Olha from her trip to Yosemite over the weekend. She...

Tuesday’s Workout

Tuesday October 2nd Clean & Jerk 15 min to build to a heavy single Metcon: Open wod 11.3 5 min Amrap Squat clean and jerk 165/110 *This can also be a...