Sexy By Summer!!

No it’s that time of year!!  Our annual ‘Sexy By Summer’ contest.  The contest will run from April 5th through June 4th. Here’s how it works: it’s $20 per person to enter.  You will take before and after photos. The trainers will evaluate the biggest visible change....

21.3/21.4

Let’s get it!   Last workout of the open   Make sure to arrive on time, because 2 heats will be lengthy. Good luck everyone! Workout 21.3 For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30...

FREE SAMPLES

Who likes free? There are a bunch of samples of CBD products on the front counter.  Take what you like 🙂 first come, first served. Thursday March 25th Metcon (Weight) 15min. to hit a heavy complex of: 1 Squat Clean + 3 Front Squats *Rest 2min. Between Working Sets...

Cardio + meathead

cardio day!! Wednesday March 24th Metcon (0-9min.) 2 Rounds: Run 400m Row 400m (10-17min.) 7min. AMRAP: 7 Bench Press (135/75) 7 SDHP's (115/75) 7 American KB Swings 70/53 (18-27min.) 2 Rounds: Run 400m Row 400m (28-35min.) 7min. AMRAP: 7 Bench Press (135/75) 7 SDHP's...

AAB Pro

welp...  you should be getting pretty good at the air assault bike, by now... unless you’re the one who waits for all of the bikes to be taken before you grab a rower, haha! Tuesday March 23rd  Weightlifting 6-8 Barbell Push Press 8-10 Barbell Bent Over Rows...

Scores due at 5pm

Dont forget to enter your 21.2 scores, if you’re registered.  Scores are due by 5pm PST on Monday. If you haven’t had a chance to do the workout yet, make sure you get in to get it done before the score entry deadline. Happy SPRING!!! Monday March 22nd Weightlifting...

21.2=17.1

You know... I just saw, on my memories feed, I posted about the ‘17.1 cough.’  It resembles the ‘Fran cough.’  So here goes! Good luck everyone! If you did the open in 2017, check your scores and compare. Open Workout 21.2 is 17.1: For time: 10 dumbbell snatches 15...

Vote for Prabhleen!

Let’s show some CFoF support to our member Prabhleen, who is entered in a contest as a first time author! Read her message below, click the link and let’s get as many votes for her as we can!! Congratulations Prabhleen and Good Luck! ✨ Thank you so much, everyone, for...

Happy St. Patrick’s Day!

There were too many good google images to choose from for this theme 🤣.  Have a safe St. Patty’s day everyone! Wednesday March 17th  Metcon "Pump Session " As Many Rounds As Possible In 20min. 15/12 Cal Assault Bike 10 DB Bench Press 50/25s 50 Double Unders 10...

Driven nutrition

Don’t forget to let Jeff know if you want to order any supplements. He’s placing the order soon!  Here’s a recipe from their website, using their vanilla protein powder, to make this berry frozen yogurt 🙂 INGREDIENTS: 4 cups of your favorite frozen strawberries, or...

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