Pick up your gum

This is second time in two weeks that I have found chewed up gum sticking to the mats. I understand some of you like to chew gum during your workouts but please pick it up if it falls out. Don't worry about your time on the white board. Grab it, throw it in the trash...

IBUY for the new shirts is now Live

The IBUY for the new shirts is OPEN!! These shirts came out sick. The IBUY is only open for one week. So if you want a shirt follow the link and pick your style, size and color and then you pick it up at the gym when they ship it out. Hope you guys like these as much...

Monday’s WOD

Monday's WOD With a partner work 2 rest 1:1 6 rounds each For time (each person does 6 rounds for a total of 12 rounds for the pair) 5 Power Cleans 225/155 10 C2B pull-ups

R.I.P. Brotha

Sorry for not posting the workout last night. It has been a pretty rough week for me personally. I lost a really good friend on Monday. Sometimes life just kicks you in the nutts over and over again and even the strongest of us can break for a second. I hope you have...

Coach Chu???

Looks like Chu took her Level 1 course this weekend in Taipei, Taiwan. Congrats Chu and good luck!! Interested in getting yours? Join our squad on August 25th-26th and get certified here at CFoF. We are going to have a ton of people at the gym certified soon. After...

Monday’s WOD

    ----------------------------------------------------------------------------------------------- Monday's Workout: Amrap x24 min With a partner 8 Db lunges 8 Burpees 8 T2b *this is partner workout teams of 2. You go I go style. Your partner will do 1rd...

Got some new toys!!

  Next time you come in the gym you might see some new toys in there. The new Rogue Echo bikes are sweeeet! That thing is so smooth compared to the other bikes. I'm excited to show some of you how much fun that thing can be. We also got some more Speal bars for...

Certs all around!!!

  In case you have not heard yet, we are going to host a CrossFit Level 1 Cert on August 25-26th. So far we already have Rodney, E-Rick, John and Christie signed up to take it. I know some of you have been thinking about getting it as well. Why not do it with...

HOTSHOTS 19

  Please remember that we will only have one class tomorrow for the holiday at 9 am with one hour of open gym following it at 10 am. ----------------------------------------------------------------------------------------------------------   HOTSHOTS 19...

 

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