Coach

Monday 9-10-12

Posted on September 9, 2012 by Coach

Fran 21-15-9 Thrusters (95/65#) Pull Ups […]

When a 3 year old gets it wrong, it’s cute. I let my daughter say “eleflump” for elephant for over a year. In fact, I never tried to change it. The day she said it correctly, I was a little sad. It was the end of an era. My toddler was growing up into a […]

Friday 9-7-12

Posted on September 6, 2012 by Coach

Helen 3 RFT: Run 400m 21 KBS (53/35#) 12 Pull Ups […]

Thursday 9-6-12

Posted on September 5, 2012 by Coach

Deadlift H1- 15 minutes to work up to a heavy single Deadlift. Not a 1RM. EOM (Every Other Minute) Perform: 5 Deadlifts (225/135#) 5 Box Jumps (30/18″) Working with a partner, one of you will work at minutes- 0,2,4,6,8,10. The other at 1,3,5,7,9,11. Step down on each box jump. No bounding. This has been a […]

Belong

Posted on September 5, 2012 by Coach

At CFW, we are a rather inclusive group. Show up to your class and workout for a week and all of the sudden you’ve bonded with the family (I think it has something to do with shared trauma). Anyway, what I’m saying is that CFW is a place where you BELONG. Belong- b-lông- To be […]