April 5th WOD

Friday, April 5th Strength Bench Press 10-8-6-4-2 Conditioning AMRAP 8 Minutes 20 Double Unders 8 Push Ups 20 Double Unders 8 Dumbbell Deadlifts 50/35lbs

April 4th WOD

April 4th Strength Clean and Jerk 2-2-2-2-2-2 Conditioning For Max Reps 2 Sets Wall Balls 20/14lbs Rest 3:00

Who is in?

Throwback to 2018's annual CFoF Sexy by Summer contest - Leah and Cherrish!!!! As of 6am this morning... Marcelo is in Sugam is in Shelly is in even Jeff is in Are you? Tomorrow's workout might just be the start you need! ==== Tuesday April 2nd AMRAP 20 Minutes...

Sexy by summer contest starts tomorrow

Our annual "Sexy by Summer" contest starts tomorrow. Don't forget to sign-up! See here for rules: /cfof-annual-sexy-by-summer-contest-2019/   Monday April 1st Strength Back Squat 1-1-1-1-1-1-1 Interval AMRAP 7 Minutes 100/80 Calorie Row In...

You are sexy and you know it!

It is that time of year again. It took longer than usual, but summer is finally right around the corner. Are you ready for summer? May be some of you aren’t where you would have liked to be. Well, we can fix that! Our next annual Sexy By Summer contest starts this...

To burpee or not to burpee?

Do not get caught in a burpee trap with today's conditioning workout 🙂 Friday March 29th Strength Squat Snatch 3-3-3-3-3-3 Conditioning For Time 50 Hang Power Snatch 75/55lbs* *Every time you break, perform 10 lateral burpees over your...

Steady as she goes

Steady as she goes for today's AMRAP. When the rep scheme is small it can be easy to start to accelerate to an unsustainable pace - practice pacing. Thursday March 28th AMRAP 18 Minutes 12 Wall Balls 20/14lbs 12 Pull Ups 200m...

March 27th WOD

Wednesday March 27th Strength Back Squat 5-5-5-5-5   Conditioning For Time 60 Box Jumps 24/20" 50 DB Snatch 50/35lbs 40 Push Ups

Clean shoes, please?

I get it! This is uncomfortable to talk about but respecting the gym and doing your bit to keep it clean is everyone's responsibility. Sometimes when we enter the gym, we see what you see above. These are shoe marks as if someone just ran a mudder and rolled right...


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