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 secs  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...

Save the date

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...

Back to normal hours tomorrow

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...

Closed on Tuesday

The property management company has informed us that they will be paving the parking lot this Tuesday.  We will have no access to the gym for the day. Unfortunately we will have to be closed. Fortunately your sled pushes just got a lot easier!!  They said it will only...

CrossFit Team Series

GETTING STARTED Step 1 is choosing a teammate. The Team Series allows female/female pairs, male/male pairs or mixed-gender pairs to compete, so invite your sister, brother, friend, significant other, co-worker, mom, dad—the list goes on—to participate in CrossFit’s...

Great Job Ty

Ty might be one of our youngest members but he is also one of our most consistent. He has been coming in almost daily since he was in our CrossFit kids program a few years ago. Today he hit a 2 power clean 1 split jerk complex easily at 5 lbs under his body weight....

Thanks to all who came out

On behalf of Alex and Shayne I just want to say thank you to all who came to the BBQ at the gym tonight to say good bye to them. We are going to miss you both a ton at CFoF. Good luck on your move and hopefully you will be able to swing in from time to time for a wod....

 

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