NEW Saturday Specialty Classes! – CFS

Jack'd Up
Jack’d Up

new sat classes

Two New Specialty Classes Added for Saturdays!
We are excited to announce two new classes that have been added to our schedule for Saturday afternoons! We’ve had many requests to bring back a mobility class and have noticed an increase in members following ROMWOD, so we are bringing the two together for a weekend mobility class. We’ve also added an hour-long class dedicated to Strongman movements. These classes will be led by Coach McGuire, and will begin THIS Saturday. We hope to see you there! Read below for more details.

Who wouldn't want to stretch with this guy for an hour?
Who wouldn’t want to stretch with this guy for an hour?

Mobility Class – Saturdays at 12pm
After a long week of training, our bodies can feel pretty run down and beat up. Recovery is vital to our success in the gym. We can train hard and eat right, but if we’re not taking care of our bodies, we’ll never achieve our true performance potential.

Join us every Saturday at 12pm for an hour of rolling, stretching, and recovery. Each week will hit the total body, with consideration given to the previous week’s programming. There will be coach-led upper body rolling, followed by guided upper body stretching. Then, we will move to lower body rolling. The class will close with a 20 minute ROMWOD, a series of status stretching holds, focused mainly on the lower body.

This class is the perfect way to cool down after a Saturday morning workout, or move a bit on your off day. Set yourself up for success for the following week by spending an hour taking care of yourself over the weekend.
*This class does NOT count toward your weekly class allowance.

Strongman – Saturdays at 1pm
Are you looking for a fun, different and always challenging way to get stronger without spending all of your free time on a barbell? Do you want to get more comfortable moving odd objects efficiently and safely? Or maybe you just look forward to the days where we pull out the sleds and atlas stones for some fun and want to do it more often? CFS Strongman class is what you’ve been waiting for!

Strongman movements often involve awkwardly-shaped objects that are considerably more difficult to move than a barbell. In many ways, they often mimic the things we do in real life much more than a barbell could. Who hasn’t loaded up both hands with every single grocery bag in your car and shuffled your way into the house to avoid taking that second trip? That’s essentially a farmer’s carry – a classic Strongman movement!

In this Strongman class, you will learn to work with Atlas stones, yokes, kegs, logs, tires, farmer’s handles, sleds and more. As in any class here at CFS, all of these movements/loads can be scaled to match your current ability level. Each class will be 60-minutes long. You will work on a skill for the day, learning and testing your strength with a new movement. We will then close out the class with a workout that incorporates this movement.
*This class DOES count toward your weekly class allowance.


U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

Shoulder Girdle

Handstand Push-ups

Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings (1.5,1)
10 Handstand push-ups
Run 800 meters

Level 2 – (1.0, 0.75pd) – 40-30-20-10-5 Reps
Level 1 (0.75, 0.5), 1 Round or 2 Rounds with 1/2 Reps

Conditioning Class: WOD
3 Rounds
In 3 minutes
Run 400m
AMRAP Burpees
Rest 1 minute

In 3 minutes
Row 500m
AMRAP Burpees
Rest 1 minute

Score = Total Burpees

Conditioning Class: Core
1. Accumulate 2 minutes in L-sit (on parallettes)
2. 20 Shoot Throughs
3. Accumulate 2 minutes in a forearm plank hold