Nutrition Class
No amount of exercise replaces a bad diet!
Paleo / Zone and Intermittent Fasting Basics
Wednesday, 26 May at 6:30p
Cost $30 – all attendees

Congratulations to Mike S. and Mike M. on getting their CF Level 1 Certifications
As we grow in members, we’ll continue to increase our number of instructors.  A low member to instructor ratio is imperative in any training setting to surely provide the highest quality instruction.  All CFW instructors are CF cert’ed and possess a background in athletics.  Our new instructors spend months being cross trained by our more experienced team members.  They follow as assistant instructors and as they become more proficient, assume the roles of our primary instructors.  This progression insures our members are getting the technical instruction CFW is known for.
Bench Press 5 – 5 – 4 – 3 – 3
Front Squat  8 – 8 – 8 – 8
*one the squat, decsend slowly in a controlled manner (4-6 seconds) and pause at the bottom (a2a is the goal) for 1 second.
3 rounds for time…
10 kb swings (32kg / 24kg)
8 Pull Ups


0 thoughts on “Posted: 5/18/2010

  1. Angela says:

    What happen to the filthy fifty (sort of)????? I was sooooooooo looking forward to that!!!! Man…maybe it will show up friday.