Community, we want to take a few minutes just to tell you we appreciate you! We were taking in the gym today, thinking about how far the vision has evolved since the start and looking at all of you, and we want you to know that you really make the experience worth it. Some of you are new, and we’re excited to have you; but some of you have been with us for many months, up to several years. You’re not just clients; you’re friends, confidants, assistants and a vital part of what keeps us excited about coming through the doors every day. Thank you. Just thank you. We look forward to many more good times…
Also of note, be on the lookout for CF Open sign ups! We’ll be making an in-house team competition (Team Matt, Team Flagg and Team Jake) out of it (both RX and Scaled divisions) that’s looking like a whole bunch of fun.
Here is a video to get you jacked…
Don’t forget about our new schedule!
SCHEDULE FROM 2/9 – 2/27!!!
4:30pm (Mon, Tues, Fri)*
*In an effort to keep the 5:45pm class at or under the 12-14 person limit, we’ve added the 4:30pm class 3 days/week. If you are able to attend this class on a regular basis we encourage you to do so. This will give the coaches the best opportunity to provide everyone with ample attention, coaching and instruction.
9:15am (Mon, Tues, Thur, Fri)
4:30pm (Mon, Wed,Thur)
6pm (Mon & Wed)
*as the demand grows, we will add a 5:30am or 6am BC 2-3 days/week beginning in March.
Sat & Sun (8:30am & 10am)
*The weekend classes will be workouts that all members can attend.
This is a temporary 3 week schedule. We will add more classes and times as needed!
**PLEASE BRING FRIENDS IN ON SAT OR SUN (ONLY) TO TRY A FREE CLASS UNLESS PRIOR ARRANGEMENTS HAVE BEEN MADE WITH US!
A. Segmented snatch deadlift – 5×3-4 – rest 2 min
On a running clock:
EMOM 12 minutes
Odd – 12-14 Wall balls – 20/14#
Even – 14 KBS, Russian – 55/35#
Rest 2-4 mins
EMOM 12 minutes
Odd – 30 sec AMRAP – Row for calories
Even – 30 sec AMRAP – Burpees
-On deadlift, pause 2 secs at 2” off the ground, at the knees, at mid thigh, at top (full extension). build per set
-the goal for each EMOM is to finish reps in 30 sec or less. if the reps you choose for WB & KBS are taking you more than 30 sec you need to move faster or do fewer reps