Endurance Training Seminar
Tuesday, March 29th from 6:30p-8:30p at CFW – No cost!  Free to CFW members and the public.
Click here for more info.

Nutrition Class
Thursday, April 7th from 6:30p-9:30 at The Reserve at Mayfaire Theater.
This one is going to be fun.  It’ll be catered and contain new info about restoring deficiencies and therefore, gaining better health and preventing illness.
We’ve a great announcement that evening too.  But you have to be there to get the first hand info.  Click here for more.

Dead Hang Pull Ups  5 sets of max reps or at least 10 reps.

With a continuously running clock do one Clean and Jerk (135/95)  the first minute, two Clean and Jerks the second minute, three Clean and Jerks the third minute… continuing as long as you are able.

10 thoughts on “Milestone. Duane Hits the 1 Year Mark at CFW

  1. Sensei says:

    1. Anyone worth hitting is worth hitting several times.
    2. If your stance is good, you are not moving fast enough to use it correctly.
    3. If you are not hitting, you’re a target.
    4. Be polite. Be professional. But have a plan to kill everyone you meet.
    5. Have a back up plan, because the first one will not work.
    6. In God we trust, everyone else is out to get us.
    7. The only thing worse than a miss, is a slow miss.
    8. Flank your adversary, protect yours.
    9. The faster you finish the fight the less hurt you’ll be.
    10. Big fish eat little fish.
    11. When you are up to your neck in alligators, it is tough to remember the mission was to drain the swamp.
    12. Every day you don’t work out, your assailant does!
    13. The fight you lose may be your last.
    14. If you didn’t bring a weapon to the fight, find one.

  2. Whitney says:

    I’m starting from the beginning with all my weight and making myself do the hook grip. Then I’m going to the nutrition class to learn how to eat to create PR gains. Then I am taking the mobility class, then 1 more weightlifting class and THEN I am going to start throwing around some huge weights. Enough dicking around. I like today’s list Sensei.

  3. Scott S says:

    Duane has come a long way. He has lost 35+ pounds and has gotten faster, stronger and just plain better at everything. Keep pushing Duane!

  4. sara! says:

    You guys inspire me! I love coming in and seeing everyone making amazing gains and and changing their lives!

  5. Julie G. says:

    There are only 19 spots left in the Bull City Barbell USAW Meet.

    Whitney, there is a goal for you. Sign up!!

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