Archive for

May 2019

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5 May

May Athlete of the Month

  •••May Athlete of the Month•••   Congratulations  Aeja! This woman is a hard worker. Since starting CF, she has shown excellence and progress. Put any challenges in front of her and she will try it with no hesitation. It is always a treat to have this young athlete in the box. She is […]


3 May


I. 3 sets of: Bench Press x 8 reps Max Pull-ups II. Every 90 seconds for 18 minutes: Station 1: Tire Flips x 10 reps Station 2: Farmer carry 100 meters Station 3: Sandbag Clean and Press x 10 reps Station 4: Sled Pull x 100 meters


2 May


I. For Time: 2,500/2,000 Meter Row   **Every 3 Minutes (Starting at the 0:00) 10 Kettlebell Swings (70/53) 30 Double Unders    II. Three sets of: Barbell Bentover Row x 10 reps Ring Dips x 10 reps Ab wheel Rollouts x 10 reps  


1 May

April Athlete of the Month

•••Athlete of the Month•••   Congratulations Jacki! How cool is this, such a quiet athlete, but her hard work shows loudly. Jacki have been doing great in class and it shows. She is teachable and such a fun athlete to push through her own boundaries.   It’s truly an honor to have you as our […]


1 May


I. Front Squat:    60% x 8 reps 65% x 6 reps 70% x 5 reps 75% x 3 reps 70% x 5 reps   II. Three sets for max reps of:   60 seconds of Dumbbell Box Step-Overs (35/20 lb DBs; 24″/20″) 60 seconds of Strict Handstand Push-Ups 60 seconds of Push-Ups 60 seconds of […]