This is the week of Thanksgiving – so it’s a shortened week.  We will have normal hours on Monday and Tuesday.  On Wednesday we will do a Hero workout at 5:30a, 9a and 5:30p.  CFO will be closed Thanksgiving.  CFO will be open for 1 workout only at 10am on Friday.  Finally, we will be closed on Saturday and Sunday. We will start a simple Olympic weightlifting progression that will carry us to Christmas.  It will be very simple – 3 sets of 2 on the Clean and Jerk and the Snatch once week.  The idea will be to lift heavy enough to work on speed, efficieny and technique, but not heavy that there are breakdowns.  Stick to the percentages and refine your movement. For the doubles on the lifts – it’s not a “touch and go.”  You can hang onto the bar, but ensure a perfect set up each...Read more

Happy Saturday!!  At 9am, we will do the Whole Life Challenge WOD.  At 10am, we will do something a bit more skill oriented. Workout of Day AMRAP 12 5 Burpees 5 Ball Slams (Sub 10 Kettlebell Swings) 10 Walking Lunges At the top of each 3 minutes 200m run Reps are scored not the run. 10am 30 OHS 115/75 15 Bar Muscleups 20 Overhead Squats 10 Bar MuslceupsRead more

Just a heads up on what we currently have on the plate! Saturday 11/18/17- During the 9am class we will do the final WOD and measurements for the Whole Life Challenge. Everyone will do the workout at 9am and measurements can be taken after. You don’t have to have done the Whole Life Challenge to come on in! Sunday 11/19/17 Open Gym 10 am-12pm and Intro Session covering the Deadlift, Clean and pull-ups. Intro Starts at 10:30am and is an hour long. Wednesday 11/22/17- 5:30am, 9am and 5:30pm only classes.  Thursday 11/23/17 – CLOSED – GO ENJOY YOUR FAMILY! Friday 11/24/17 – 10am only – Get a workout post – Black Friday shopping! Saturday and Sunday – CLOSED During ALL of this time you can still sign up for the Franniversary competition on December 2nd. December 9th Self Defense Seminar AND Christmas Party. Get your tickets for the Christmas party...Read more

If you owe money to the burpee jug, get it in! Congratulations to June, Lorena, Amie, Lizzie (Canadian), Lizzy (American), Denny and Tim for completing 100 Days of Burpees!! T Shirt pre-orders for Franniversary are going in – if you want to guarantee a T-shirt fort Franniversary, get signed up! We have tested a lot of 1 rep max, some cardio, couplets in the last few days.  What is our fitness missing?  Why a big, beautiful, triplet of course! 8:30am -8:55am is our mobility class tomorrow – come get flexy! Workout of the Day 5RFT 50 Doubleunders 25 Kettlebell Swings 53/35 5 Squat Cleans 195/125Read more

We want to congratulate the Athletes that have completed the #CFO100 Burpee Challenge. Wednesday will be day 100. We want to celebrate their physical and mental accomplishment together.  As far as we know, Amie, June, Lorena, Tim and Denny are still in it. If you are not on this list and should be, please let us know! At the same time, we have been testing a lot of our 1RM strength. We will finish the burpee challenge by testing a different energy system: Max Burpees in 10 minutes. And if you don’t show up because we are just doing burpees…you are dead to me. 100 Burpees can easily be accomplished by doing 10 on the minute for 10 minutes. If you are looking to push yourself, and you should, fill the whole 10 minutes with burpees. We will treat this as a “cardio” day. Take turns rowing for 2 minutes,...Read more