Thursday’s WOD

Thursday’s WOD Station 1 15 min 1:3 work to rest Teams of 4 6 DEADLIFTS 275/185 60 yard sled push 45/45 men 25/25 women Scale accordingly so each round will take no more than 1 min   Station 2 15 min 1:3 work to rest teams of 4 10 burpees 100m...

New Supp Order

  We are ordering some more Driven Nutrition Supplements to restock at the gym. If you want me to add anything to the order please let me know and I will throw it on there for you. A lot of you take different supps from different companies, you might as well get...

New Boot Camp session started today

We understand that CrossFit may not be everyone’s thing. That is why we also offer a Boot Camp program at CFoF. It is run by Coach Bella and Coach Christie and they do an amazing job at it. The Boot Camps run for 6 week sessions at a time with classes offered 7...

Get your ROMWOD on

Preet has a very special technique when it comes to ROMWOD, she likes to smell the mats. And Isabelle just hangs out for the views. If you guys have not used our ROMWOD area yet, ask a trainer to set it up for you and give it a try. It is a great tool to add to your...

Gym closed at noon on Saturday

  Hey guys just a heads up, this Saturday the 16th everyone needs to be done working out and out of the gym at noon. It is Jameson’s Bday and we are going to have his party there. I can’t believe that my best friend is going to be 9 years old already....

Thank you Gopi and Hema

Thank you to Gopi and Hema for dropping off some snacks for our trainers. There are countless times when our trainers should be off work but they will stay around to help some of you with movements, stretches, drills, etc. They do it out of the kindness of their...