Important Announcements – CFS

Box Jumps For Dayz

In-House Throwdown TOMORROW – All Classes Cancelled!
Just a reminder that all regularly scheduled classes are CANCELLED tomorrow (Saturday) for the In-House Throwdown! Even if you are not competing, we hope you can make it to cheer on your WOD buddies and have some fun. A schedule of events is below:

Athlete Check-in: 8AM – 8:30AM
WOD/Standards Briefing: 8:30AM
Event 1 Loop Dreams: 9AM – 9:55AM
Event 2 & 3 Team Tailpipe & Heavy Hitters: 10:15AM – 11:43AM
Event 4 Steel & Speed: 12PM – 12:46PM
Parking Lot BBQ: 12:45pm – ???

We will have some burgers & dogs to throw on the grill, and some beers and ciders. Please feel free to bring any specific drinks you like. Extra side dishes and desserts are always appreciated! 🙂

Parking Reminder:
Please DO NOT park anywhere along the CFS building tomorrow during the Throwdown. We need all doors and this space to be clear for Event 1 and for post-throwdown festitivies. As always, street parking and parking against the brick wall are fair game.

Sports Wellness Appointments during the In-House Throwdown!
Dr. Fernandez will be on-site during the In-House Throwdown this Saturday offering adjustments, soft tissue work, graston & cupping! He will be available for 10 minute sessions at a rate of $20 per session. You may book back to back sessions if you wish. **Please note: if you are a new patient, adjustments will not be available but you can sign up for soft tissue, graston or cupping.**
To book your session, click HERE. Please be sure to book during a time when you are not competing or judging! You can check out your heat/judging assignments here.

Can’t make it in for Saturday, June 10th? Dr. Fernandez will also be here on Saturday, June 16th for all services. Grab your appointment today by signing up HERE!

Toes To Bar are on the docket today for our Warm Up and WOD, here are a couple of videos to help you with strict TTB and efficiency tips for stringing together kipping TTB!

Warm Up
AMRAP 6 for Quality
50’ Bear Crawl
5 Strict Toes to Bar
5 Kip Swings
5 Kipping Toes to Bar
50’ Inchworm to Broad jump


*Complete 10 banded Good Mornings between each set

30 Toes to Bar
21 Squat Cleans (115,75)
20 Toes to Bar
15 Squat Cleans
10 Toes to Bar
9 Squat Cleans

Level 2- (95,50)
Level 1- (75,45)