MONDAY 8/2/10 @ 7:30pm Yoga/Pilates class with Meagan.  Free to Unlimited Class members and 10$ for Open Gym members. 

Our next Olympic Lifting course will start next week August 7th.  Classes will meet twice a week,  Saturday at 11:00 and Wednesdays at 6:30. 
Spin City invited all CFW members to try out 30 minutes of what they do…
Glad the lights were out….Spin humbled the beasts.
Sumo Deadlift
5 rounds for time of…
5 C2B Pullups
10 Over the Box Jumps (20 all)
15 Wallball (20/16)
20 Double Unders



0 thoughts on “Posted: 7/30/2010

  1. Josh says:

    We are looking to book rooms for the Garage Games next month. If you are planning on going and need arrangements, please give me a call (910)616-8046 or email me So far we have 8 registered, who else is in?

  2. ZachR says:

    While I'm sitting here waiting for a plane to take me to the next chapter of my life, I wanted to take a few minutes to send out a formal good-bye to my CFW friends and family. I've definately missed (and will continue to miss) the perfect mix of ass-kicking and camaraderie afforded me with each visit to CFW. As many have said before me, you just can't find the same at other gyms. I appreciate the opportunity to train alongside so many fire-breathers, and I'm thankul I got to see many of them in action at the Games. I wish you all the best- in training, competition and life in general- and I look forward to "murderin' it" again with you as soon as I get back. (Hopefully in time for next year's Regionals if all goes as planned).
    Semper, Zach

  3. Jen S. says:

    Just wanted to agree that I too was ecstatic that the lights were out during that spin class…
    Stay safe Zach!!!! We'll miss you!

  4. Will Kuenzel says:

    It's been a long time since I did a spin class and I was always beat down by them.

    I'm looking forward to the seminar tomorrow. I have a lot of information to cover and hope that many of you will make it out. I have prepared, what I hope, will be an insightful glimpse into long term programming for intermediate to advanced lifters with some interesting uses for different techniques. I hope to see you there.

    Will Kuenzel

    P.S. Good luck to you Zach! Sorry I missed you this round.

  5. Abs says:

    Zach…my buddy! I will keep working on my hopes! guess I will have to put Josh on a box and jump to him! Stay Safe…try and keep in tough at least on FB…you will be in my prayers!