For the holiday weekend CFW will be closed Saturday.

On Monday, July 4th, we will open from 4pm until 7pm for the Independence Day Painstorm WOD.
No classes, just first come/first serve starts.  Class members will get on the class as you show up.


The Forward Roll and Handstand Progressions
L sit in rings or parallettes x 3 max holds
3 rounds of…
1 minute front plank
1 minute left plank
1 minute right plank

15 thoughts on “July 4th Weekend Hours and Painstorm Independence Day

  1. No GOOD says:

    OH YEAH!!!! PAIN STORM!!!!!!!! My best advise for the ones that have never done it or heard of it…….DONT DIE!!!!

  2. Scott S says:

    Thanks Edwin and Beth for having everyone over. Lots of fun, as usual. Nice place – Beth I can see why you don’t want to grow up!

  3. Kelly L says:

    Can Tuesday be a make up day for Painstorm for those of us who cant do it on Monday? I dont get cleared from eye surgery til then and dont want to miss out on the fun. It should be a nice way to come back after a week off. Just an idea.

  4. Tracy says:

    Joined CFW 3 years ago today and Tony trained me for 3 hours!! What a day of training that was!Thank you TONY! 3 years later and 5 weeks left in my pregnancy and I am still part of the 6am crew 4 days a week! And to my wonderful, encouraging and loving teammates doing the CFW Wods and some Crossfit Mom wods with me, Thank you for all the love and support! I appreciate you!!
    Woohoo! Team CFW!

  5. t. says:

    Thanks to Beth and Edwin… it was a great PWO get together and the food was great.

    Tracy… I love it! Thanks for the post. I think it’s awesome you’re still knocking out the workouts. Healthy, Fit Mommy!

    We’re getting a big influx of questions about PainStorm… most of them about rescheduling it or opening different hours or doing it different days. The PainStorm workout takes most folks 1 1/2 to 2 1/2 hours to complete and the entire gym space to run. Logistically it impossible for us to run on a regular day at CFW.

    Please bear with us and understand this weekend is a holiday for CFW and its staff and just like you have holiday plans, we do also. I’m extending an invitation to everyone do this workout with me and few of the original PainStorm Troopers. I’m opening the gym for you to join me for a little fun on 4 July if your schedule permits. All apologies if it does not.

    We’ll have the grill fired up at around 6:30pm and a few coolers of drinks and beer. Bring your own meat to fire.

    We will run the PainStorm workout at 4pm – 7pm on Monday. Looking forward to it!

  6. Exceptional says:

    Really?????? I just don’t see why you can’t be open 24 hours a day 365 day of the year.

    You have only approximately 400 members. Even if each of us wanted you to open a different hour each day, that would have 16 of us happy each hour.

    Of course, then some of us would want to start at the 1/2 and some would want 1/4 after. Still it is doable.

    And for those of us that still wouldn’t be able to do it on those time slots and we want you to come to our houses so we don’t have to leave our holiday fun, you have 34 trainers. If you only use 1 per hour at the gym, that leaves 10 of them to go off site to 10 different places to make that many more of us happy.

    I was also wondering if I get a discount or maybe just not pay for a few months, I mean, my coffee and tanning sessions have priorty.


    Tony, my friend, YOU ARE TOO NICE!!!

  7. Kelly L says:

    I’m a bit offended by your remark. When I asked if we could run it Tuesday as well, it was because that is something that has been done in the past with other workouts (i.e, Fight Gone Bad, Murph). I had no idea what would go into prepping for Painstorm when I asked. I wasn’t expecting the gym to make an exception for me because I didn’t want to miss out on my holiday fun, coffee, or tanning. I would never expect Tony or the CFW staff to adjust their holiday plans for me. If my request to have a make up day suggested that I don’t have respect for the time and generosity of the staff, then I apologize. That wasn’t my intent. It was just a question, and I got an answer. That is all.

  8. t. says:

    Kelly and everyone…

    Don’t be offended. You’re too tough for that and getting offended easily isn’t what we’re all about, right?

    Whoever ex’ is, he or she is being a smartass. We get a lot of requests to schedule things to a lot folks schedules. We do the best we can to make everyone happy. Sometimes not everyone realizes we have so many requests.

    We appreciate all your enthusiasm!

  9. Sensei says:

    Excellent reply T. Kelly, you’d have to do something that I can’t ever imagine to offend us. We know you’re just looking out to get the work done! You are impressive in the gym. Outside the gym? eh…I guess… 😉

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