April Bootcamp! Mondays & Wednesdays, 6:30AM – 7:30AM Special Rate: $99/month! Ready to spring back into a steady fitness routine?!! We’ve got you covered with our April Boot Camp & Conditioning Classes. Just two hours out of your whole week can and will make a big difference in your health and wellness! This program is […]
Kettlebell Kitchen will be on site for EVERY class tomorrow = Tuesday March 12th! They’ll be bringing breakfast samples for the morning classes and lunch/dinner samples for the afternoon/evening classes. Please stop by for discounts, snacks, questions and giveaways! Warm-up EMOM 6 Odd – 10/8 Calorie Bike Even 1- 20 Lateral Up & Overs Even […]
Don’t forget to Spring Ahead tonight for Daylight Savings Time Warm Up 5-4-3-2-1 Strict Toes to Bar Squat Therapy *Complete 1 shuttle run before each set Strength EMOM10 Front Squat 1 Rep @90% WOD 10-9-8-7-6-5-4-3-2-1 Toes to bar Back Squats (135,95) Level 2- (115,75) Level 1- (95,55) ADV (185/125) Sub = Sit-Ups-x2 CFS Endurance Sunday […]
Daylight Savings time this Sunday – Spring AHEAD! Warm-up In 5 minutes Row 30/25 Calories 10 Burpees 20 Squat Jumps 30 Hollow Rocks In the remaining time: Plank Hold WOD In 25 Minutes: 100/80 calorie Row then 10 Rounds 4 Burpee Pull-ups 6 Thrusters (75,55) 8 Power Snatches (75,55) In the remaining time: Row for […]
Clean&Jerk 5 singles 5 singles w/ + 10#/5# 5 singles w/ + 10#/5# -5 more singles increasing 5#/2.5# each lift. Back Squat -5×3 all at same weight Snatch pull 5/4/3/2/1
Normal Class Schedule today. No Friday Night Lights, no sign up necessary come on in and we will partner you up for the WOD. Open WOD 19.3 For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk Men: 50-lb. dumbbell / 24-in. box Women: 35-lb. dumbbell / 20-in. […]
Nutrition Challenge Results! This was the biggest CFS Nutrition challenge yet with over 55 people signed up for the six-week team-based challenge. Although not everyone was focused on weight loss, together the gym lost a total of 292 lbs, most of which was body fat! We are very proud of how well everyone supported each […]
February Achievements! We love to celebrate your accomplishments! Check out your Achievements from the last month below! If we missed any please comment and tell us about it! Keep up the great work and don’t forget to start putting those March Achievements on the board! This is also a great time to check in with […]
Warm-up 10-8-6-4-2 Lateral Up & Overs x 2 Push Ups w/ Feet on Box* Box Crunches *ADV- Pike Push Ups Strength 10-8-6-4-2 Strict press Strict Pull-up WOD 2 Rounds 30 Deadlifts (185,125) 15 Handstand Push-ups 30 Box jumps 20 Toes to bar Level 2- (155,105), 30 Push-ups Level 1- (115,75), 20 DL&BJ, 15 Push-ups, 20 […]
Schedule Update – AM Classes Cxled. The box will open for normal schedule at 1030am. Classes will be held at 11, 12, 4, 445, 5, 530, 6, 630, 7 & 730pm. Warm-up Partner Med ball Fun! Butts and Guts 2 Rounds :30 Work/:15 Rest Plan Ups with Feet on Med ball Med ball Sit-ups Russian […]