Wednesday

Just want to give a heads up that CFCA has created a team for the upcoming Winter Whole Life Challenge. Click the link if you are…

Tuesday

Gonna miss John & Barbara as they make there way south for the winter! WU 5 Rounds 6 Wallball 7 KB Swings 8 Walking lunges (total)…

Monday

If Santa brought anyone a sandbag…we have about 200#’s of unclaimed gravel. WU 6 min Dynamic Review of Deadlift 8 Mins to work up to a…

Friday

Steve putting on a clinic of toes to bar and L-pull-ups *Remember 9AM & 5PM classes only today! WU Burpee Basketball Review of Bench Press 8…

Wednesday

Curtis getting above the rings *Remember – AM & Noon Class Only Today! WU 5 Min Medball Drills (1 min each) WOD 5 mins to Work…

Tuesday

Bri looking strong WU 7 Min Dynamic WOD Teams of 3: 1 Work/ 1/ Pace / 1 Plank Hold 120 Slamballs / Pacer: 20 Wallballs 120…

Monday

Congrats to CFCA-er Michal Cimoszko who just finished Police Academy and is officially on the Gloucester PD… You Da Man! WU 3 Rounds or 7 mins…

Holiday Schedule

Packing for vacation….homemade rings and a sandbag carcass (to be filled and left in South Carolina) Here is the Holiday Schedule for the latter part of…

Saturday Recap

Sylvie & John admiring Steve’s KB Snatch. WOD 30 Mins Teams of 4 – Station Circuit Pacer: 0-10min = 400m Row 10-20min = 400m Ski 20-30min…

Friday

Sandbags are getting washed and repacked so that we have 100#,70# & 40#…believe in the power of the sandbag! WU Dynamic Review of Deadlift 8 Mins…

Thursday

Reminder the CFCA Holiday Party is Thursday (tomorrow) Night at 7:30pm at the Crow’s Nest. Join us to celebrate the holidays and join in (or spectate)…

Wednesday

Marky with a jump on the plate burpee WU 1 Length Inchworm to Up Dog 1 Length Walking Lunge/Sampson/Spiderman 1-6 KB Swing KB Headcutter (hold for…