by jeffmoran | Oct 7, 2018 | Uncategorized
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 secs 3-6-9 or 4-8-12 Very proud of Hema working out through her...
by jeffmoran | Oct 3, 2018 | Uncategorized
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...
by jeffmoran | Oct 2, 2018 | Uncategorized
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...
by jeffmoran | Sep 27, 2018 | Uncategorized
Saturday November 3rd we will be having our annual CFoF Halloween party at the gym. This get together is always a BLAST!!! Make sure you dress up and bring the family. Like always, we will have some drinks and food there but it is a pot luck style party. So please...
by jeffmoran | Sep 26, 2018 | Uncategorized
The gym should be back to normal hours for the rest of the week. Sorry again for any inconveniences. Hope you were all able to get out and enjoy the nice weather today. After a few weeks of trash talking back and forth I got to take Jameson to the park and we were...
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