Our next Olympic Lifting Course starts next Saturday, 12 June
The course is 4 weeks of Olympic Weightlifting Focused Training
The class will meet on Tuesday evenings at 6pm and Saturdays at 10am
Cost is $150
Any level athlete is welcome, beginners are appreciated, and anyone will benefit greatly from enrollment
The sign up sheet is on the front desk

Josh giving Jesse R. the Oly Lifting "Crash Course"
Jesse was talked into joining her affiliate team by some "friends" only a few days prior to the competition.  New to CF and having never Clean & Jerked, she faced a challenge with the opening WOD… max C&J
Jesse C&J’ed 135lbs
Heavy Partial Back Squats  5 – 5 – 5 – 5
*Only go half way to parallel.  Load up the bar and do these heavy!
Dead Hang Pull Up – 40 reps (break into sets as needed)
4 rounds for time…
10 Bent Over Row (135lbs / 95lbs)
15 push Ups

0 thoughts on “Posted: 6/4/2010

  1. Cam says:

    Jesse, thank you so much for joining the affiliate team,it was a honor to work out with someone who has as much heart as you do!! Thanks again!!!

  2. ilario says:

    Bridgitte, Good luck on your new tropical adventure! Two words: Sun Screen! Hooray for Taylor's KickBoxing classes! they are worth building a work out schedule around. Can't wait!

  3. Sandra says:

    CFW Family, most of you know we are relocating this weekend to Shaw AFB in lively Sumter, SC. (goodbyes are hard when there was love…) Here I go:  In an effort to appeal to male readers, here's the bottom line: Join us to celebrate my big 3-0 and say 'see you soon' *** tonight. 8 pm Circa 1922 for dinner then drinks and dancing at Odessa and probably closing out the night at the BH***
    THE MESSAGE: I joined CFW 9 months ago in search for something more than what my previous fitness center had to offer. And boy did I fin it here. TONY, JUJU Bear, TRAINER JOSH:  you guys are nothing short of amazing.  THANK YOU for the time you gave me in and out of the box.   In terms of fitness I have become a stronger, faster and more importantly, better educated person. You guys empowered me and gave me they keys to my own body – exercise, nutrition, sweat, blood (putas box jumps) and the occasional tear. For a person grappling with thyroid disease, that is priceless! GRACIAS.   In deed I found that something more I was looking for. In you guys, all of you (Too many to name. refer to "Tacky Christmas Swetaer party photos …") I found a family.  Yes, I've been out of the box for a few weeks… Ok Josh, months… : ) But you guys have always been here with me; never turning your back and always at a short distance. I count myself lucky for it. THANKS FOR BEING more than a gym crew but A FAMILY. I will miss our midweek get togethers; our Sunday drunkdays and our post-WoD "conferences".  I wish you all tons of luck, success and love and hope to see you soon.  Share your kindness and compassion and in the words of my dad, "you are richer with friends than with money". 
    Oh, and I closed out my DL at 285lbs! 

  4. Rachael Parker says:

    Dawn and Clair- have you found kayaks yet? if not I have a buddy I work with who says we can use his. He has 3 and I'd love to join you Sat afternoon. I just have to let him know today if we're planning on going. He lives at WB. Let me know! 🙂

  5. Sandra says:

    Not gonna cry, I'm not gonna cry. So much transition… Forget it, I'm too Hispanic to not get emotional!

  6. Sensei says:

    Clair and Dawn, If you take Rachael up on her offer let me know cause Rachel and I might join too! we'll be an army of kayak awesomeness! 910-431-1038

  7. Sensei says:

    HELL YEA!!!!! JUSTIN!! That's got all my hairs standing up! Made me feel like throwing some serious weight and headbutting my dog!! NICE!!

  8. Justin M says:

    Haha I just saw that. For the record, despite the fact that I had the most awkward stare on my face, I was just joking around about the whole thing. Hope everything's going good Shawn/Aaron. I'll probably be down there next weekend