Posts Tagged:athlete of the month

Monday!!

Big thanks to all of you who made the drive down to support Tony, Kim and myself. We really appreciated the support. We are back to business with a workout that should help you get ready fro the Turkey Day! As of right now we will only have one class on Thanksgiving Day! Class on…

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Friday!

We are bringing this week to a close with this gasser of a workout! The Main two focus for this one are the 200m run and the ring dips. Lets shoot for perfect range of motion in all the ring dips. Lastly, we will not have our Saturday morning class this weekend. A few of…

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Thursday!!

I know a lot of you are beat from the week so far. For this reason we have a very low key partner workout in store for you today! “Swole O’Clock” 60 Cleans (155/105) *In teams of two* **12 MINUTE TIME CAP!!!**

Wednesday!

We are crushing the Hump Day with a fun AMRAP! 5 Rounds: 3 Min. AMRAP: 24 Double-Unders 12 Burpees 4 Power Snatches (95/55)

Tuesday!

Everybody did awesome in our benchmark workout!! It sure was a spicy way to kick the week off, but you all did awesome! The updated whiteboard will be up soon. A quick reminder before we get to today’s workout, THERE IS NO SATURDAY CLASS THIS SATURDAY. A few of our fellow CFSC members will be…

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Monday!!

First of all I would like to congragulate Parris and Derek on their engagement over the weekend. I am sure they’re beyond excited to finally be taking strides to being together with one another for the rest of their lives. Lets wish them well on their engagement and lets kick this week off!! We are…

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Friday!!

We are finishing things up with an other fun cardio killer!!   “Tabata” Thrusters (75/55) –1 Min. Rest– Lunges –1 Min. Rest– Russian Twists (20/15)  

Thursday!!

Weekend is almost here! Lets keep grinidng through our week with this cardio blaster!   5 Rounds: 400m Row 25 Jumping Squats 20 Sit Ups 10 Burpees

Wednesday!!

The Hump Day is here!! Lets tackle it down with this spicy one!   For Time: 25 Push Ups 800m Run 40 Overhead Squats (45/35) 50 Box Jumps (24″/20″) 800m Run 25 Push Ups

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