Friday

Ryan giving it hell…while Timmy takes a moment WU Burpee B-Ball WOD 10 min Amrap Single Arm Kettlebell Press (AHASP) then 10-9-8-7-6-5-4-3-2-1 KB Headcutters Tuck DH…

Coach Double Profile!

Ambie & Chris …Arch Enemies & Coaching partners. Always bringing the energy! Names:  Chris DeWolfe & Ambrose Victor Orlando Nickname? Chris: DeWolfe, DaWolf Ambie: Ambie Occupation…

Thursday

Stephen rowing fast at the Witch City Throwdown! WU Tabata Call Out x 8 30/30 x 6 Hollow Rock/Plank WOD – OBJ: Grit 2 Rounds with…

Wednesday

Erika Flipping tires from last Tuesdays WOD. WU Med Ball Toss Drills – 5 mins 5 min Foam Roll while Coaches discuss movements in WOD 2…

Tuesday

Big Crew at yoga last week…remember its always free so take advantage! WU Alternating with a partner 1-6 Ladder of Burpees Air Squats Push-ups WOD –…

Monday

Had a great Seminar on Saturday with Eva T. Hopefully it was eye opening and informative to all the CFCA-ers who attended. We will likely do…

Friday Re-run

Vince demonstrating proper squat depth and mechanics WU 5 min Basketball WOD – OBJ: Sustainable High Intensity We are gonna re-run thursday’s WOD cause only 6…

Thursday

Beast Mode!!!!! Ha Ha…..Nice Pic I got Kevin. Again a reminder we are having Eva Twardokens come to CFCA this Saturday for  seminar on Sustainable Fitness.…

Wednesday

Just a reminder we are having Eva Twardokens come to CFCA this Saturday for  seminar on Sustainable Fitness. There will be NO Team WOD Sat AM…

Tuesday

Just a reminder we are having Eva Twardokens come to CFCA this Saturday for  seminar on Sustainable Fitness. There will be NO Team WOD Sat AM…

Survey Recap

“Survey Saaaaayyyyys?” First off, thanks to all who took the time to give us feedback on the current status of CFCA. We had 50 folks fill…

Monday

Sylvie with new sneaks and a 44# rack carry.   WU 3 Rounds or 10 Mins Bear Crawl Down 7 KB Headcutters Reverse Bear Crawl Back…