Welcome baby Zola!!!

This beauty is a new addition to the CFoF family. Amanda and Chris, from our evening classes recently had a beautiful baby girl, Zola!  Congratulations!!! Friday July 24th 1. Conditioning Every 4 Minutes for 24 Minutes 200m run 80 Double Unders Max Reps Power Snatch...

Have your protein ready!

Get ready for some pecs GAINZ!  Lots and lots of pushups tomorrow 🙂   It’s extremely helpful to consume some sort of protein within 30 mins of finishing your workout.  Whey protein and red meat are best for muscle recovery, but any protein is better than none. Be sure...

Wacky Wednesday

Bring your running shoes!! Wednesday July 22nd  1.) Strength Every 2 min for 10 mins 10 push press #95/65 2.) Every 4 mins for 28 mins 10 burpees/200 m run

Lots and Lots of reps

So how are your legs feeling, after today? 😂. Comment below! Be smart about the weights tomorrow. Lots of leg work, high volume and not super light 😬 see you tomorrow! Tuesday July 21st 4 Rounds 15 Hang Power Cleans 135/95lbs 25 Box Jump Over 30/24″ 35 Med Ball...

Monday

Let’s start this ‘outdoor fitness’ week off right! Monday July 20th 1. Strength Dumbbell Bench Press 20-20-20-20 Rest 2 Minutes between sets 2. Conditioning AMRAP 16 Minutes 200m Run 100m Farmers Carry 30 – 70lbs 50m Walking...