CFW, you impress.  On the FGB 6 website CFW is shown at over 15k raised and the 17th highest CF to participate in the event.  That will change as soon as when we deposit the over 2k we raised during the event.  I’m not sure what it is about our little gym, but the sense of community has always been prevalent.  Each year it continues to grow.  With each fundraiser we come together and contribute more and more to causes helping people we don’t even know.

Since our establishment almost 4 years ago, CFW has raised thousands for the American Cancer Society, The Wounded Warrior Project, The Special Operations Warrior Foundation, and the sons of Jody McPherson (WPD) and Ben Bitner (US ARMY).  It’s an amazing thing and very proud to be part of it.  I applaud you for coming out on such a beautiful Saturday and showing your support the Special Operations Warrior Foundation.  They do much for the community who carry the heaviest burdens of our wars.  The operators in that community appreciate it.  On all our behalf, I thank you.

I happy and proud of my staff for running such a successful event.  Thank you to Josh for heading it up and providing the professional leadership he’s known for.  And thanks to his 2nd In Charge, Tanner, for making sure things happen smoothly.  And of course, to all our instructors…  thank you for your help and participation.  You are the backbone of CFW.

I was unable to attend this year’s event.  I missed being there terribly.  But is great to be able to look at the event “from the outside” and see it unfold.  Again, impressive.

CFW Primary Instructor and Wilmington Fire Fighter, JJ, in full gear at CFW's Fight Gone Bad 6



For those of you who missed out on Saturday, or would like to repeat the workout, we will be running Fight Gone Bad.  We will run 2 heats per hour during class hours only, 6 am, 9 am, 11 am, 4 pm, 5:45 pm and 7 pm .  Both open gym and class members will be able to run together, we will need as much help as possible scoring these, so if you are able while you are at the gym, please help out.

For everyone else. . .

“The Incentive Mile”
1 mile run
*For every minute it takes to run the mile perform 10 burpees, for every 30 seconds perform 5 burpees
*ie if it takes you 6:40 to run you perform 65 burpees
*your time is the total time it takes to complete the mile and required number of burpees

2 thoughts on “In Case You Missed Out Saturday. . .

  1. Meagan says:

    Love FGB. That workout always humbles me.

    Yoga on Sundays is always fun. Next Sunday, we will be doing Yoga on the beach since Level 1 Cert will be going on. I will keep you posted on details of where we will meet.

    CFW Kids classes starting Oct. 1. Yippee!!!!!

    Have a great Monday.

  2. Tanner says:

    Great work by all who completed and some who repeated FGB today! Big shoutout to John Stanz for getting over 200!

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