6-4-2012
I know I do it a lot, but I just want to throw another thank you out to our CFW community! Days like this past Saturday are what make this so much fun! I’m glad we had such a big group and you guys seemed to have a blast! Next time we will have to […]
6-1-2012
Welcome to June everybody!! Let’s all get ready to make this a memorable month full of heavy weight, fast and explosive sprints, and all around getting and feeling better!! [slideshow] SWOD- Power Clean 5×3 (+5lbs) WOD- 6 rounds 1-minute max distance on ski erg […]
5-31-2012
Almost ran out of gas today…. Rode the motorcycle in to the gym for the first time this year, and ran out of gas and had to switch to reserve….of to a great start huh!? [slideshow] SWOD- A) Bench 5×5 (90%) B) Supine ring rows 5×5 [Perform exercise […]
5-30-2012
It’s amazing… Our community continues to grow, and each new person that comes through our doors is lively, positive, and compliments everyone already here. I love seeing you guys everyday, it’s fantastic to think that this is my job!! [slideshow] SWOD- Front Squat 3×5 (+5lbs) (3) max-rep weighted […]
5-29-2012
Short week…. I hope you all enjoyed the long weekend!! Hopefully you are all rested up and ready to hit this week hard! Be prepared to become more awesome than you already are, if that’s even possible. Let’s get it!! [slideshow] P.s.- Our SFH order is in! Pick up your Fish oil and Protein today! […]
5-27-2012
HAPPY MEMORIAL DAY!!!!! Hey guys just a quick update about Memorial Day. Due to over half of all you guys reporting that you would be out of town or busy, we are not going to be holding classes on Monday. Keep your eyes peeled on the site for updates, as we may open up for […]
5-25-2012
I watched a man suffer today…. He didn’t suffer under another man’s hand, he happily brought this pain and suffering upon himself. Brian Anderson is this man, and Murph is the suffering he endured. A 1-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another 1-mile run. You may be thinking to yourself, “That poor guy, […]
5-24-2012
Back at it! Hope you guys enjoyed the yoga/mobility/rest day yesterday, cause today we are back at it! Let’s get it! But please remember to warm up first…. [slideshow] SWOD- Band bell Bench 3×10 WOD- AMRAP in 10 mins 20 yd overhead carry 10 […]
5-22-2012
Sorry guys, this is our box after this mornings session of ball slams…… Dale and Ryan got a little excited this morning and hulked out in beast mode style. Just joking….but really. Let’s get it!! SWOD- Dead Lift M.E. 5rm WOD- 6 rounds 1-minute of ball slams […]
5-21-12
Hello again everybody!! Can you believe May is already almost over!? I feel like this year has been going in hyper-drive and not stopping. To be honest I feel like the last year and a half have been flying by for me. I feel like I am running around and always looking toward the future […]
