Monday Max

Hope everyone had a nice thanksgiving! Let’s get a baseline 1RM to log, so we can see how we improve over the coming weeks of weightlifting. Monday November 30th 1. Front Squat Few Warm-Ups sets then; 75% x 5 85% x 3 Shoot for new 1RM (2 tries max) 2. Metcon 18min....

The morning after…

Hope everyone had a wonderful Thanksgiving!  Time to WURK this food off!!  Remember tomorrow is open workout. 10am to 12pm and 5pm to 7pm *remember to arrive with plenty of time for the warm up, workout AND cleanup. Friday November 27th Metcon “Flex...

Turkey Day Fight Gone Bad

Happy thanksgiving to our CFoF family!! We hope you get some good family time and food. There are ways to enjoy a little bit of everything and not derail any nutrition progress you may be working on. Indulge in your favorites, but maintain your portions and never eat...

Tabata Galore

*normal hours on Wednesday. Don’t forget Thursday and Friday schedules: 11/27 10am- 12pm 11/28 10am- 12pm AND 5pm-7pm Wednesday November 25th Weightlifting 3 Back Squats (Climbing. Try and build to a max by the last set) Superset with; 2 Power Cleans (Climbing. Try...

Turkey Tuesday

Tuesday November 24th  1. Weightlifting 18min. Window…. 5 Heavy Push Jerks Superset with; 5 Weighted Chin-UpsRest 90sec. Repeat For 4 Total “Working” Sets **If you can not do a weighted chin-up, complete 6-8 Barbell Rows with a SUPINATED grip....