CFW has a lot going on this New Year…  The move is successful and we’re in the the new building.  Again, a huge thanks to everyone that gave their time and sweat to help make it happen.  Here are a few things we have going on in January 2010. 
January Special Offers: 
1/2 off the Intro Course and first month’s membership.
24 classes for current open gym members, good for anytime in 2010 – $100.00 
Upcoming CFW Events:
Wednesday, Jan 6 – 7pm: Endurance Sports Training Class  $20.00
Thursday, Jan 7 – 7pm  $20.00
4 week Olympic Weightlifting Course – Saturday, 16 Jan – 1pm  $150.00
A Lecture on Wellness, Injury Prevention and Care by Dr. Eric McGraw: Thur, Jan 28th – 7pm – No Cost 
Grand Opening of New Building – Saturday, Jan 30 at 11:00am

Injured? Train around it…
Julie subs box steps for jumps to reduce shock to a disk injury and
Mere swings one armed while her broken wrist heals.
Push Press  5 – 4 – 4 – 3 – 2 – 1 (each set max effort)
3 Rounds for time…
10 Deadlift (225lbs-M / 155lbs-F)
10 Sandbag Half Moon’s (30lbs – all)
10 Wallball Situps (14lbs /10lbs)
Snatch: 85% x 1 x 2, 90% x 1 x 2, 80% x 1 x 3
Clean & Jerk: 85% x 1 x 4
Overhead Squat: 5 – 5 – 5
2 rounds of CF WOD


0 thoughts on “Posted: 1/4/2010

  1. taylor says:

    OOooh, wall ball sit ups. Just when you thought you guys have thought of everything. THOSE sound awesome!

  2. ilario says:

    Great catch Drew. What an awesome representation: Cindy, DonO and JP!
    Taylor's art kicks it up notch!-2010 Baby! Oooopps…umm ahem.. THIS YEAR baby!

  3. Tre says:

    Great comment under today's pic! I'm also battling a flare up of a lower back disc injury right now that’s made me hesitant to get in b/c I don't want to aggravate it more….but there’s still so many other ways I can train while it heals! Thanks for posting this thought & see everyone this evening!

  4. ilario says:

    Calling all of our MONSTERS: CFW has a number of men and women that could seriously rank for the USA Weightlifting Olympic team trials. And with some focused/dedicated training who knows…Olympics? Tony didn't put the link up by accident, so take a moment and drill down, you will be shocked. For example, I am among the mid/lower half of our box on the oly stuff, and by weight class rankings- with a bit of work;)- I could place 10th (masters), and frankly I suck. But there are men and women in this gym that are amazing! (you know who you are)…Take a look at the link to the left. The CF games is a great target, but so are the olympics!!-2012 baby!