CF Basics – to become a CFitter, everyone has to go through Basics to learn the proper form and technique in order to perform safe CF movements/exercises. Check out some of our Basics and other exercises from our kids we caught on film. The earlier you start with good strength and stability, the better. And [...]
Just when you thought “Fran” couldn’t be any more challenging, our CFKids did “Spic and Span Fran” 21-15-9 Clean & Jerk and Pull Ups we challenge our adult CFitters to give it a try Share on Facebook
Can you say 21 reps??? That was the number of the day for our WOD. 21 pull ups, 21 dips, 21 SDHP Share on Facebook
Another beautiful day….get outside and enjoy! Run 1 mile, lunging 30 steps every 1 minute Share on Facebook
Wow, today was a beautiful day for an outside WOD! Great job everyone! 21 Back Extensions Run 400 meters 18 Back Extensions Run 400 meters 15 Back Extensions Run 400 meters 12 Back Extensions Run 400 meters 9 Back Extensions Run 400 meters 6 Back Extensions Run 400 meters 3 Back Extensions Run 400 meters [...]
5 Rounds for time: 15 Hang Squat Clean,135/95 30 Push-ups Share on Facebook
OMG – If we never see another TGU (Turkish Get-Up) again it will be too soon. Today’s WOD was a doosie. Doesn’t seem so bad at first or at least when you look at the whiteboard before you begin. But, by round 6 or 7, you are fried and don’t know how you’ll make it [...]
The kids learned about Tabata today. Tabata = 20 seconds of work, 10 seconds of rest Run > Front Squat > SDHP > Push Press > Run Share on Facebook
Happy St. Patrick’s Day!!! Today, we all had to have the luck of the Irish to survive the “CF Total”. Whew!! We had a great CFitter team to perform the WOD today!!! Everyone did a great job. Most of our CFitters hit new PRs due to their focus, drive, and determination for quality form and [...]
What do they say…a graduation a day keeps the @!#&#$ away? Congratulations to Eileen Mager for persevering CF Basics graduation…you are now a CFitter!!! Share on Facebook
