Happy Halloween!

Throwback to last year’s Halloween party!  Who’s taking the costume contest prize??!!  See you Saturday at 7! Dont forget tomorrow is normal for 6am and noon, but the afternoon/evening is open gym from 4:30-7:30.  Happy Halloween!!! Thursday October 31st 1....

Halloween schedule

Halloween is THURSDAY!!!  We will have a normal schedule for the 6am and noon classes, however the afternoon/evening classes will become one open gym opportunity from 4:30-7:30pm.  Make sure you are in early enough to warm up and complete the entire workout by the...

TUESDAY’s Workout

1. Strength 3 Sets for Max Reps at 60% of Bodyweight Bench Press Rest 3:00 between sets 2. Conditioning Accumulate 3 Minutes of a Hanging Knee from the Pull Up Bar* *Every time you break, sprint 12/7 Calories on the AAB 12 minute...

HALLOWEEN PARTY!

Don’t forget folks!! This Saturday is the annual CFoF Halloween party!!!   7pm at the gym. Bring a dish to share and BYOB. It’s always a good time.  Saturday night is when we change the clocks, so since we get an extra hour, you have the time!  See you there 🙂 Monday...

20.3

A quick note to all, the bathrooms are fixed!! Thanks coach Rodney!  The gym should be functional tomorrow.   Let’s do this!! 20.3!!!! For time: 21 deadlifts 21 handstand push-ups 15 deadlifts 15 handstand push-ups 9 deadlifts 9 handstand push-ups 21 deadlifts 50-ft....