Saturday 9/21 schedule

Just a heads up, that since most of the trainers will be floating down the river this Saturday, the gym will be closed for the 10am class. If you would like to get a workout in, we suggest a run around Lake Elizabeth or a 5k around town. ….OR if you’re not busy,...

Info for Saturday from Johnny: 🌊 River Floaters! 🌊Checklist items for Saturday: -water and your beverage of choice (cans only!) – your floating vessel – towel and change of clothes is always clutch – snacks for after are always encouraged – if...

Shirts and the River

Don’t forget!! This Saturday is the CFoF River Float!! Meeting at the gym at 10am to carpool out there. Don’t miss it. It will be a blast! Also, get your ‘all white’ shirt orders in. You can order HERE!  We are doing an all white shirt order, so we can have a...

CONGRATULATIONS Devin and family!!!

Congrats to our 6am faithful Devin, and his wife on the birth of their son this morning. Devin showed up for class and left 10 mins later, ha!! Welcome to the world! He’s beautiful! Evander Gossett Ramdutt; 8 lbs 1 oz. Tuesday September 17th ’Kelly’ 5 Rounds 400m run...

Lots of practice with full cleans tomorrow.  It’s a good time to really focus on the technique. It’s a very tough movement to master. Monday September 16th 1. Strength Squat Clean 3-3-3-3-3 2. Conditioning 8 Min AMRAP 4 Hang Squat Cleans (135/95lbs) 6 Lateral Burpees...

Holy Legs!!

Quite the leg day in front of us tomorrow. Let’s use proper technique and maximize our ability. The goal is to actually get as many kettlebell swings out of the way as possible, in the first set. …and after 3 sets of 4 heavy deadlifts and a whole bunch of...