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Training for Wednesday, November 18th

Group Circle   Warm Up   Strength 15 minutes to complete the following superset: A) DB Bench Press 5s x 8r AHAP B) 45 sec Ring Planks   Workout of

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Training for Tuesday, November 17th

Group Circle   Warm Up   Gymnastics Skill 15 minutes to complete Dumbell Planche Through and V Out 5s x 3-5r http://gymnasticswod.com/content/dumbbell-planche-through-v-out   Workout of the Day Every 6 minutes

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November Member of the Month: Nick Royce!

CFWS, please join us in celebrating November’s Member of the Month….. Nick Royce! Nick is a regular at the 7pm and a super awesome member to highlight! The picture of

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Training for Monday, November 16th

Happy Monday!! The gym is back in full swing! Thank you so much for everyone’s patience during the closure. And a huge thank you to all the folks that volunteered

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Training for Saturday, November 14th

REMINDER: GYM IS CLOSED TODAY! It is time to workout at home! The GYM IS ALSO CLOSED SUNDAY!   Workout from Home 2 Rounds: 25 Squats 50 Double Unders 25

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Training for Friday, November 13th

REMINDER: GYM IS CLOSED TODAY! It is time to workout at home!   Home Workout: 400m Run 40 Burpees 400m Run 50 Air Squats 400m Run 60 Jumping Lunges 400m

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Training for Thursday, November 12th

REMINDERS: ONLY 6am, 7am, 5pm, 6pm, and 7pm Classes today. NO 9:30am, 12pm, or 4pm Classes. Also, the 7pm class is now an Olympic Weight Lifting Class!! There is no

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Training for Wednesday, November 11th

Group Circle   Warm Up   Strength 15 minutes to complete the following Super Set: A) Push Press 6s x 3r – HEAVY!! 85% of 1 RM! B) Dragon Flags

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Training for Tuesday, November 10th

Group Circle   Warm Up   Strength 15 minutes to complete the following Super Set: A) Bench Press 4s x 10r B) Ring Rows 4s x 8r (make them challenging!!!!!)

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Training for Monday, November 9th

Group Circle   Warm Up 3 Rounds: 10 Burpees 15 Banded Good Mornings 10 Push Ups   Strength 15 minutes to complete the following superset: A) Deadlift 6s x 5r

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