9.18.12

REMINDER: The Tardiness rule will FOREVER be in effect! For every minute you are late for a class you will complete 5 Burpees!                    SWOD: Level 1: Dead Lift 5rm M. E. (+10lbs) Pull-Ups 3x rm Level 2: Press 5@ 65%, 5@75%, 5+@85% Tabata Pull-Ups/ Ring Rows […]

9.17.12

We started our new strength progam today! We basically have different strength/skill workouts planned for beginners, athletes who’ve been here for awhile, and competitors- those athletes that want to compete in competitions! When you come in I will explain it in more detail! SWOD: Level 1: BackSquat +5lbs, 3×5 Press +5lbs, 3×5 Level 2: BackSquat 3x(5@65%, 5@75%, 5+@85%) Good […]

9.13.12

It has been a VERY busy week for us! Sorry for the lack of excitement in the last 2 posts!  We do have some exciting news to share!  Monday was a BIG day! One of our members, Brad Ruiz, welcomed a new baby girl, Amelia Elise Ruiz, to the world!!!!!!!!!!! She is precious! I, Susie, […]

9.12.12

SWOD: Every Minute on the Minute (EMOM) 10 hand release push ups, hold  a plank the remainder of the time.   WOD: AMRAP in 10 Minutes: 6 Up & Back Dot Drills 8 Step Ups 10 Bent Over Rows   Bonus: choose 1 skill/movement to work on

9.11.12

SWOD: 1 Rep Max, Max Effort Power Clean   WOD: FOR TIME: 9 Power Cleans @ 80% 15 Toes to Bar 6 Power Cleans @ 80% 15 Toes to Bar 3 Power Cleans @ 80% 15 Toes to Bar   Bonus: 3×10  Hyper Extensions  

9.7.12

IT’S FRIDAY!!!!!!!!!!!!!!!!! HOORAY!!! It has been such a great day! Pretty busy in here this morning and it will continue when you get  in here too 🙂 [slideshow] We want to go over our “CFW Rules” for those who forget and those of you who are new! CFW RULES:  LEAVE YOUR EGO AT THE DOOR. […]

9.6.12

Only 8 more days until the end of the Paleo Challenge!!!! WOW! For me, that went by really fast! I first week was hard for me—I was pretty cranky– 🙂 Post in the comments how your feeling, and what was the worst or best part of it for you!!! SWOD: Bench- 3Rep Max, Max Effort […]

9.5.12

Sorry about this late-in-the-day post guys! I want to share that today is a very special and emotional day for me. 4 years ago today my dad, Tom, was injured very badly in a quad accident. An emergency helicopter landed in our backyard and took my dad to the nearest hospital for severe head trauma. […]

9.4.12

To all our Members: GREAT JOB REMEMBERING THE TIME CHANGES!!! 🙂  Just to remind those who haven’t seen the signs all over: Class times changed today, the new schedule is this: Monday – Friday: 6:00AM – 7:00 7:30 – 8:30 9:00 – 10:00 10:30 – 11:30 (ON-RAMP, MWF) 3:00PM – 4:00 4:30 – 5:30 6:00 – 7:00 […]

8.31.12

Good Morning CFW’ers! I cannot believe that it is already the last day in August! That baffles me! So what are your plans for this long weekend ahead of us? {post in comments} My grandparents have a party ever year on Labor Day, up in Gaylord. So Jeremy and I will be heading up there […]