Afternoon Nutrition Class 
On Wednesday May 30th at 1:30 we will host another presentation of CFW’s results producing nutrition class.  Covered in the class are all the “secrets” you need to cut body fat, increase lean body composition and live a healthier life. We will cover the concepts of Paleo nutrition, what to eat and how much.  The cost is $30 which is well below comparable courses at other establishments. If you have yet to attend a CFW nutrition class, the time is now.

One of CFW's newest members, Adrian, begins to pull in yesterday's workout.


Clean + Front Squat (155/105)

1st minute 1 Clean +1 Front Squat, 2nd minute 2 Clean+2 Front Squat and so on…
* After you cannot complete a full round (i.e. 8 Cleans + only 6 Front Squats), Repeat your last good set (i.e. 7 +7) and work your way back down to 1 rep of each

6 thoughts on “Afternoon Nutrition Class May 30th

  1. Amy A says:

    LADIES!!! We are now taking pre orders for dum dum duuummm…TANK TOPS! Whoo hoo! There is a sign up sheet in the lobby above the tshirt case. The tank tops are ALO brand from Image Promotions. We have ordered these before and they are definitely a favorite. ALL ORDERS MUST BE PREPAID IN CASH OR CHECK WHEN YOU SIGN UP!

    If you wish to see the color options simply go to, click on the ALO brand tab, then click on BAMBOO RAZORBACK TANK.

    If you have any questions, do not hesitate to email me at

    Thanks Ladies!

  2. Meredith says:

    Amy, I thought about this just today, glad your going through and getting the shirts! Cant wait to get mine in time for Summer 🙂

  3. Meagan says:

    Yeah Tank tops!!!! Ladies~I am organizing a fundraiser for our CFW team to get to Cali! Ladies only fun. Stay tuned for more info!!!!

    Adrian, it was nice meeting you Saturday. Welcome to CFW!

  4. Joe W. says:

    I will be the first man to say it, why are the Tank Tops just for the ladies. Gah Amy can we get a little equality. Geez.

  5. Sensei says:

    Excellent work this morning AM crew!!

    Great to meet the new faces!! 😉

    SELF DEFENSE CLASS THIS THURSDAY (day after tomorrow) AT 6PM.

    $40 per person

    Sign up sheet is in the lobby of the gym OR email me here OR look me up on FaceBook.

    We still have a couple slots open, but it is filling up quick!


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