More Legs?…

Friday October 23rd For Time: 100 Squat Cleans (115/75#)   KIDDING!!!!!! 1. EMOM 20 mins even: 3-5 Strict Pull Ups (10-12 Ring Rows) odd: 3-5 Strict Ring Dips (10-15 box dips) 2. 100 Bench Presses *every time you break there will be a movement to do :). Come to...

More to clean 🙂

another one for y’all 😬 1. Clean and Jerk 2-2-2-2 2. For Time 5 Clean and Jerks (155/105#) 6 Bar Facing Burpees 5 Clean and Jerks 6 Bar Facing Burpees 5 Clean and Jerks 6 Bar Facing Burpees 5 Clean and Jerks 6 Bar Facing Burpees 5 Clean and Jerks

Hump Day LEG DAY!

Don’t be like this guy, lol. See you tomorrow!! Wednesday October 21st 2 Rounds 12 Barbell Lunges (95/65#) 6 Squat Cleans 10 Barbell Lunges 5 Squat Cleans 8 Barbell Lunges 4 Squat Cleans 6 Barbell Lunges 3 Squat Cleans 4 Barbell Lunges 2 Squat Cleans 800m *recovery*...

Pushing Muscles

Get ready to use your pushing muscles!! 3 different strength movements to cover them all, tomorrow. keep in mind how many reps it is when you have sets of 10.  It will get heavy, fast.  Let’s get it. Tuesday October 20th  1. Strict Press 10-10-10 2. AMRAP 14 mins...

Been a while…

Tomorrow we head for a heavy set of 2 Back Squats.  Please don’t try to go too heavy, after all of this time away from the racks.  Work on adapting to heavy weight, again and paying attention to the depth Monday October 19th  1. Back Squat 4-4-3-3-2-2 2. For Time 60...

Heavy Deadlifts

I know it’s only 3 reps per round, but remember we have not been able to lift to our potential in about eight months  please be cautious when setting or scaling your deadlift weight.  Take your time to rebuild. don’t end up like this girl  haha. Happy Friday! Friday...

Indoor Fitness

Here’s Yesenia attacking her Sumo Deadlifts at 6am.  ‘Bout time we get to enjoy some inside barbell strength. Nice Yesenia!! Thursday October 15th 1. Strength Thrusters 18-12-6 AHAP 2.conditioning Every 2:00 for 14 Minutes 7 Burpees 200m Run

NUTRITION CHALLENGE!

Lean Into It!!!   The next 8-week clean eating challenge begins Monday!!   This will run through Halloween AND Thanksgiving!  You can do it!! This doesn’t mean you have to eat like a bird through the holidays.  Join us to see how you don’t have to completely give up...

Back Inside

Here was an email Jeff sent to former members of CFoF. Please forward to family and friends!! Hey all, Hope you and your families have been staying safe during this whole covid situation. After 6 months we have finally gotten the all clear by the county to open the...

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