Monday 6-4-12
We got a couple of new 15kg bars at CFW. The 15kg bars weigh 33#. Most of the time a girl uses one of these bars, so we tend to call them “girl bars.”…
Goal Setting
Let us not be content to wait and see what will happen, but give us the determination to make the right things happen. –Peter Marshall As you’re working on your 3 month goal for…
Friday 6-1-12
ME: Shoulder Press ME = Max Effort. Typically working to a 2 rep max for 5 sets but not limited to that. If 1RM PR is there take it, if not don’t. To perform the…
Thursday 5-31-12
Nancy 5 RFT: Run 400M 15 Overhead Squats (95/65#) __________ Strength Under Pressure 3 RNFT: 10 Turkish Get Ups (per arm)- As heavy as possible 10 DB Snatch (45/25#) 10 KB Step ups on 12″…
Tuesday 5-29-12
I love watching you guys and gals achieve more than you think is possible. The athletes (that’s all of you) at CFW inspire, motivate and drive my passion for fitness! __________ ***CFW Announcements*** New 4…
Monday 5-28-12
**WE WILL HAVE ONLY ONE CLASS TODAY AT 8AM** Hope everyone has a great Memorial Day! We are thankful for the men and women who have given much in service for our great country! With…