The morning after…

Hope everyone had a wonderful Thanksgiving!  Time to WURK this food off!!  Remember tomorrow is open workout. 10am to 12pm and 5pm to 7pm *remember to arrive with plenty of time for the warm up, workout AND cleanup. Friday November 27th Metcon "Flex Friday" 5min. of...

Turkey Day Fight Gone Bad

Happy thanksgiving to our CFoF family!! We hope you get some good family time and food. There are ways to enjoy a little bit of everything and not derail any nutrition progress you may be working on. Indulge in your favorites, but maintain your portions and never eat...

Tabata Galore

*normal hours on Wednesday. Don’t forget Thursday and Friday schedules: 11/27 10am- 12pm 11/28 10am- 12pm AND 5pm-7pm Wednesday November 25th Weightlifting 3 Back Squats (Climbing. Try and build to a max by the last set) Superset with; 2 Power Cleans (Climbing. Try...

Turkey Tuesday

Tuesday November 24th  1. Weightlifting 18min. Window.... 5 Heavy Push Jerks Superset with; 5 Weighted Chin-UpsRest 90sec. Repeat For 4 Total "Working" Sets **If you can not do a weighted chin-up, complete 6-8 Barbell Rows with a SUPINATED grip. 2.Metcon 3min. AMRAP:...

Thanksgiving Schedule

Thanksgiving is here already! I’m not sure how this crazy year has flown by, but thank goodness it has! Mon-Wed will be normal class times Thursday: Open Workout 10am-noon Friday: Open Workout 10am-noon and 5pm-7pm Keep in mind, we still need to be socially distanced...

Upper Body Friday!!

Friday November 20th Metcon 35min. running clock... 6-8 Bench Press (Heavy as possible) 10 Pull-Ups (Strict if possible) 15/12 Cal Assault BikeRest 90sec. After Each Round *If you get 10 Rounds, Stop (no more). *For the weight, think of something you can do unbroken...

Wall balls, snatches and Kettlebells, Oh My!

If you have equipment, give this assignment a try. If you don’t, an alternate home workout is posted below. Thursday November 19th 1. Metcon 20min. EMOM: Odd: 15 Wall Balls (20/14lb) Even: 10 Power Snatches x 2 Rounds8 Snatches x 2 Rounds 6 Snatches x 2 Rounds 4...

WURK !

Wednesday November 18th Metcon 4min AMRAP: Row 500m "buy in" on the odd rounds Run 400m "buy in" on the even rounds AMRAP in remaining time: 12 Deadlifts 9 Hang Power Cleans 6 Toes To BarRest 90sec. Repeat for 4 Rounds Round 1.) 135/95 Round 2.) 145/100 Round 3.)...

3…2…1…GO!

Metcon ALL AMRAPs 0-5min. 100 Double Unders 20 Burpees 5-10min. 5 Push Jerks 135/95 10 Pull-ups *2 min break to add weight 12-17min. 100 Double Unders 20 Burpees 17-22min. 5 Push Jerks 155/105 8 CTB Pull-ups *2 min break to add weight 24-29min. 100 Double Unders 20...

More legs… and butt 🙂

1. Front Squat (Week 1 of 4) (18min. Window) Few Warm-Ups sets then; Set 1: 65% x 5 Set 2: 75% x 5 Set 3: 85% x Max Reps! (5+ goal) SUPERSET each set with; 10-12 Heavy Russian KB Twists Rest 60-90sec. Between Sets 2. Metcon 15min. to get as far as possible... 14 Cal...

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