by Jeff Moran | Jan 18, 2019 | Uncategorized
Friday January 18th Front squat tempo 5×3 4 rounds of 1min wallsit with Double kb or Db (rx:Db /adv: kb) :30 max effort FS with kbs or dbs 1min wallsit bodyweight :30 max effort jump squat Rest :90...
by Jeff Moran | Jan 17, 2019 | Uncategorized
This has been the hottest selling item at the gym this week. We are down to our last 500Â boxes. So please make sure you get your order in if you want one. The first 100 will be autographed!!!...
by Jeff Moran | Jan 16, 2019 | Uncategorized
We ran this challenge in January and had a great turn out for it. We are going to be starting it again this Monday the 21st. It is for brand new people who are interested in getting started with us at the gym. If you have any friends or family who have been interested...
by Jeff Moran | Jan 15, 2019 | Uncategorized
Thanks to all who came out for our CFoF holiday party this weekend. It was a great turnout and even better time. I love the CFoF Family, you guys are awesome!!! Tuesday January 15th 5×5 OHS 4 rounds for time 10 OHS 95/65 10 box jump overs...
by Jeff Moran | Jan 11, 2019 | Uncategorized
Couple of strong mamas working out together today in the 4:30 class. Every time you have an excuse to not work out, check out this picture for some inspiration. Great job ladies and keep it up!! Friday January 11th Back Squat 3 rep max back Squat Emom x...
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