Trigger Point / MyoFacial Release Massage Classes
   On Thursday we are going to give a basic Trigger Point / MyoFacial Release self massage classes at each scheduled class time.  If you’ve never experienced the benefits of the self massage techniques, you’ll be amazed.  All you need is a ball…  a small sized Kong Dog toy ball or Lacrosse ball are perfect.  A tennis ball will work for most of you, but you bigger fellas will crush one.  Try Sports sells the Trigger Point Brand gear.  Their rollers and balls are great.  But if you can’t shell out for the kits, you can make any of the instruments yourself.  We’ll have some homecrafted rollers on hand for the classes.  All members are welcome and invited to attend. 
Check out for more information.
This is Bob S. Bob came to CFW a few months ago. Since becoming part of our morning crew and kickboxking class and oly class and seminars… ha, you get my point, Bob has improved his flexibility, mobility, and has PR’ed every benchmark workout and all the major lifts. Congratulations Bob. Thanks for your enthusiasm!


 Back Squat  3-3-3-3-3
Deadlift  3-3-3-3
50 Weighted GHD Sit Ups

If you didn’t get the opportunity on Saturday to push the new sleds, give them a shot today with this workout:
3 rounds for time…
25m Sled Push (sled+145lbs/sled+95lbs)
Rest 1 minute

11 thoughts on “It’s Monday and you should be rested and ready!

  1. Gene says:

    Great job Bob. You are motivated and motivating even through the toughest WODs. It is a pleasure working out with you every a.m.

  2. Josh says:

    Great job Bob! For those of you who do not know Bob he is a teacher, head football coach and Athletic Director as well as father and husband. In addition to all that he never misses a workout and shows up for the suplimental training and education we offer hear at CFW. Thank you for your inspiration and motivation Bob.

  3. DC says:

    Ms. Pat and family I’m so sorry to hear of the passing, May you have the strength and drive to keep your heads up and hearts open.. Bob, I didn’t really get the pleasure to workout with you but have heard the success.. Keep up the drive and hard work. And like josh said Thank you for your inspiration and motivation. Everyone every now and again needs it..

  4. Matt M says:

    Great job Bob! Its been a pleasure to see you progress and grow as an athlete. Your dedication and commitment is contagious and continues to push the people around you. There are no limits, keep up the hard work!!!

  5. Bob says:

    Thanks for all the great comments and support. It been easy staying motivated when everytime I’m in the gym I see athletes crushing WODs all around me. The trainers have been awesome and have been relentless in breaking me of some bad technique. Thanks also to my fellow CFW veterans that step up to help and encourage me daily. I still have a lot to learn and look forward to progressing in the upcoming months.

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