01/19/2018 Barbell Club Begins 01/23 at 6:30pm!

SWOD:

Snatch Balance

find your 1 rep max then EMOM x 10 min

3 snatch balance @ 70% of your 1 rep max

WOD:

Benchmark Girl AMANDA

9-7-5

muscle ups (sub jumping muscle up or transitions)

squat snatch (135/95#)

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01/18/2018

Register TODAY by clicking the link on our HOME PAGE!

WOD:

for time…

100 double unders

80 ab mat situps

250 m row

60 push ups

100 double unders

40 dips

250 m row

20 med ball cleans (20/14#)

100 double unders

10 alternate leg pistols

250 m row

Thank you to the CFS members who are bringing in donations for raffle prizes and silent auction items!  We appreciate all of your help!!

01/17/2018 OPEN BAR BARBELL CLUB BEGINS 1/23!!

Don’t miss OPEN BAR BBC, starting 1/23 at 6:30PM.  Classes will be held each Tuesday and Thursday at 6:30 pm and Sundays, time TBA.  Cost is $75 for CFS members and $100 for non members for the entire 6 week cycle!  Contact Shannon to register today or come to the first day of class to sign up!  Come work on your OLY lifts and watch your strength skyrocket!  Don’t miss the opportunity to train under Coach Jorden!

SWOD:

15-20 minutes to find a heavy 5 rep set DEADLIFT

WOD: Incredible Hulk

20 min AMRAP

5 deadlifts (115/70#)

5 hang power clean

5 front squat

5 push press

5 back squat

REMINDER!!  Register for GAZA today!!  Click the link on our home page.

01/16/2018

WOD:

10 RFT

10 power snatch (75/45#)

100 m SPRINT

***every other round, substitute 0.5 mile AIR ASSAULT for sprint

Aim to perform all power snatches unbroken.  Rest as needed before picking up your barbell.

Don’t forget to register for GAZA today!!  Click on the home page link and enter your information.  Special thanks to our sponsors for their generous donations and support!!

Pimentel Beef

Twain Harte Fire Dept

Jamestown Coffee

The Depot at Hurst Ranch

Reich’s Outpost 

Dr. Rick Emery

Modrell Transportation

Artisan Dental

TMWIHC Pharmacy

Cafe Blossom

Ultimate Tan

Indigeny Reserve

Bank’s Glass

Sonora Smiles

Black Oak Casino

Matt Burgess Construction

 

01/15/2018 08:30/09:30 AM CLASSES ONLY TODAY

THANKS TO OUR GENEROUS DONORS/SPONSORS OF OUR UPCOMING GAZA EVENT!!  IF YOU’D LIKE TO DONATE OR SPONSOR THE EVENT PLEASE LET US KNOW!!  TALK WITH CHERYL OR SHANNON FOR DETAILS.  WE APPRECIATE DONATIONS FOR OUR RAFFLE PRIZES, SILENT AUCTION OR ANY OTHER AREA OF INTEREST.  HELP US MAKE THIS EVENT SUCCESSFUL AND SUPPORT THE MAJOR LUCAS GRUENTHER LEGACY FOUNDATION SCHOLARSHIP FUND! 

WOD:

for time

20 calorie row

30 wb shots (20/14#)

20 T2B

30 box jumps (24/20″)

20 sdhp (95/65#)

30 bar facing burpees

20 shoulder to overhead (95/65#)

30 tire flips (can be done with a buddy as needed)

01/13/2018 Hero WOD Paul

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.

Hero WOD:

Paul

Five rounds for time of:
50 Double unders
35 Knees to elbows
185/130 pound Overhead barbell walk, 20 yards

WE WILL BE OPEN ON MONDAY JANUARY 15TH, 2018 AT 08:30/9:30 AM ONLY IN OBSERVANCE OF MARTIN LUTHER KING JR. DAY