05/02/2017 Welcome Baby Asher!


front squat


if you’re performing your strength workout correctly, you should feel tired and week when you start your WOD!  Work to a heavy triple today.  If you aren’t struggling a little to get out of the bottom of the squat, then perhaps consider going heavier…remember, we have fractional weight plates and 2.5 lb plates.  Fight for every last pound!!

Do any — or all — of these reasons resonate with you?
1. Develop midline stability.
2. Improve hip/glute strength.
3. Transition weight overhead better.


sprint for time!

20 Shoulder to Overhead (185/125#)

40 burpees

Congrats to CFS Family members Nick and Rynne Zavoda, on the birth of their son, Asher Reed Zavoda, on 4/26/17 at 6:43pm weighing 7.13lbs & 19 3/4in! Proud Grandma is CFS member, Michele Guthrie.


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