05/19/2017 Don’t Miss Memorial Day Murph!

Don’t miss our Memorial Day Murph on Monday, May 29th!  Register online to get your official MURPH shirt!  CLICK THE LINK to register.

Also, not to be missed is the LUC’S RUN this Saturday, May 20th!  Come support our CFS runners who will participate in honor of Major Lucas Gruenther, our fallen friend and local hero.  For those who are participating in LUC’S RUN, CFS members will meet at the Tuolumne Park Gazebo at 08:30 am.

WOD:

25-20-15-10-5

calorie bike/row

5-10-15-20-25

burpee pull ups

ATTENTION CFS family!!   If you have not yet received the email to update your personal information for our new software, please let us know!  We will be transitioning to the new software on June 1st and don’t want anyone to be missed!!  The new program will require you to “check in” on a tablet at the front counter.  We want to make the change as seamless as possible for everyone, so we’d like to have your accounts set up prior to that date.

 

 

05/18/2017 Don’t Miss Luc’s Run This Saturday 5/20!

Register for the Virtual Run if you can’t make it on Saturday!!  Our CFS runners will be meeting at the Tuolumne Park Gazebo at 0830 am!  For those of you CFS ladies that are carrying Luc’s American Flag during the 6 mile run, Stacy Berger will meet you there and you all can make a plan.  

Join us this Memorial Day, May 29th, for our Annual Murph Challenge!  We will be running 9 and 10:30 AM Murph Workouts.  CLICK the LINK to register and get your official MURPH t-shirt and to donate to the Lt Michael P. Murphy Memorial Scholarship Foundation.  Encourage your family and friends to take part in this annual tradition WITH you.  Get outside, start training, do it together, and accomplish something great.

Murph Challenge

WOD:

800 m run

21-15-9-15-21

DB deadlift (athlete chooses weight)

wall balls (20/14 lbs)

800 m run

Thank you to all those who have filled out their new billing information online!  If you still have not received that email link to set up your new PushPress account, please let us know!!

 

05/17/2017 Randy Hero WOD

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7, 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

WOD:

“Randy”

75 pound Power snatch, 75 reps for time.

women: 55# power snatch

Don’t forget to update your information for our new software!  We will go live with Push Press on June 1st!  You will need to check in via the tablet at the front counter when you come in to workout.  This will also include those that attend the OPEN GYM hours!  We will strive to make the process quick and easy for everyone.  When you check in, you may be prompted to re-sign the electronic Release of Liability Form.  This is the same as the paper or WODhopper version, but just compatible with our new software.  If you have not received an email yet please let Shannon know!  Text, call or email her at (209) 608-6696 or shanhildebrand@gmail.com.  We will make sure you receive the instructions to help you get set up with the new software.

05/15/2017

 

Hope all of our hardworking, super awesome, strong, beautiful CFS Mamas had a great Mother’s Day weekend!  Don’t forget, this Saturday, 5/20 is Luc’s Run.  Sign up to run the 2 mile or 6 mile run.  Benefitting the Major Lucas Gruenther Legacy Foundation, which provides scholarships to those who “live like Luc.”

WOD:

For time…

20 dumbbell walking lunges, pick load

400 m run/row or bike 30 calories

30 Toes to Bar

20 dumbbell walking lunges

800 m run/row or bike 60 calories

20 Toes to Bar

20 dumbbell walking lunges

400 m run/row or bike 30 calories

10 Toes to Bar

05/12/2017 CLOSED Tomorrow for Round Up Parade!

18221522_1551356671541782_3680756961773692559_n

Melinda can’t wait for the mimosas to flow on Parade Day!

WOD:

for time…

30 box jumps (24/20#)

30 jumping pullups

30 KB swings (1.5/1 pood)

30 walking lunges

30 knees to elbows

30 push press (45/33 #)

30 back extensions

30 wall balls (20/14#)

30 burpees

30 double unders

***Don’t forget to place your order for your CUSTOM BBC weight belt by May 15th!

***We will be closed tomorrow for the Mother Lode Round Up Parade!  Grab your gym buddies and go practice some bicep (aka beer) curls on Washington Street.

***Luc’s Run is May 20th, there is still time to register for the 2 mile run or the 6 mile run!  Or you can volunteer to hand out water/cookies or help keep runners on their course!  Click the link to volunteer!! 4th ANNUAL LUC’S RUN and click on RACE MENU, then select VOLUNTEER.

 

 

05/11/2017 CFS Closed Saturday for the Round Up Parade!

Kristin can hardly wait for Parade Day!

SWOD:

4 x 400 m RUN

1:1 work/rest ratio

WOD:

AMRAP in 20 min

7 SDHP (95/65#)

7 HPC

7 thrusters

Don’t forget to update your payment information as you all receive the email from Push Press!  We will be transitioning to our new software over the next couple of weeks.  If you haven’t gotten the email yet, rest assured, you will be!

We will be closed this Saturday, 5/13 for the Mother Lode Round Up Parade.  This year the Tuolumne County Sheriff’s Posse is celebrating the Round Up’s 60th year!  Get yourself and your family down to Washington Street for a fun filled Parade, followed by the Rodeo!