Yeah, that’s right. See ya tomorrow. Workout of the Day Hang Squat Clean + Squat CleanWarm Up2 sets @ 40%, then 1 set at 50%, 60% and 70% EMOM 10Hang Squat Clean + Squat CleanAt 80% Back Squat for load:#1: 5 reps @ 35%#2: 5 reps @ 50%#3: 2 reps @ 70%#4: 5 reps @ 80% Clean Pull for load:#1: 3 reps#2: 3 reps#3: 3 reps#4: 3 repsRead more

Bring a Friend Month-Bring as many friends as you want! Each friend will receive a complimentary CFO towel and epsom salt bath bomb with their class. Have your friends sign up through the online schedule or the MindBody App, using the promo code BYFCFO. Then direct them to the online waiver. Both of you will be entered into a raffle for members and friends. The drawing for the raffle will be on October 31st at Open Gym. On October 30, we will be having our Barbells for Boobs fundraiser Row-A-Thon. If you don’t remember last years 10K row, ask your hip flexors. They might remember. This year, teams of 4 will take on 2 hours of rowing with mini-events to do in between your rows. Like a regular row-a-thon, you will get pledges from family, friends, co-workers, even your enemies. It is for a good cause. The Barbells for Boobs...Read more

This is week 7 of 10 for our clean/front squat progression. We have done some tough sessions, and I think Monday will be a really challenging, heavy day. Wednesday will be a really tough clean session, but you’ll be aight. Workout of the Day Back Squat for load:#1: 8 reps @ 35%#2: 8 reps @ 50%#3: 8 reps @ 50% Front Squat for load:#1: 4 reps @ 40%#2: 4 reps @ 40%#3: 4 reps @ 40%#4: 4 reps @ 50%#5: 3 reps @ 65%#6: 2 reps @ 75%#7: 4 reps @ 80%#8: 2 reps @ 90%#9: 4 reps @ 80%#10: 2 reps @ 90%#11: 4 reps @ 80%#12: 2 reps @ 90%Read more

Spots for the 3-D Body Scan are going quickly!!! Let Alison know if you need a spot for the scan. $40 if you sign up before 10/10. $45 between 10/10 and 10/25, and $49 after 10/25. Open Gym Sunday 10am-12 pm. Get signed up on MindBody! Workout of the Day 9am 10RFT 10 Wallball Shots 20/14 1 Rope Climb @10am Front Squat & WODRead more

Workout of the Day With a 20 minute cap180/150 Calorie Row (score is time)In the remaining time, perform20′ Handstand Walk and 4 Bar Muscle Ups40′ Handstand Walk and 8 Bar Muscle Ups60′ Handstand Walk and 12 Bar Muscle Ups…(score is number of BMU)Scale is Bear Crawl and pull-upsRead more