WOD 2/14/17


1000m Row
20 Overhead Squats (PVC)


5 Rounds

Snatch – Heavy Singles


4 Rounds

500m Row
15 Swings (55/35)
30 Air Squats


4 Rounds

500m Row
15 Swings (70/55)
30 Air Squats


Accumulate 100 Hanging Knee Raises

Mobility Class

Coach Nic has Mobility Class this Thursday at 530 PM. Be there and get fixed!!!


Crazy Ivan and the AlleyCat will be on vacation from 2/12-2/21/17. We will be unavailable for contact and will only sporadically be checking emails. All classes will be run on a normal schedule unless an emergency arises. Any last minute changes to the schedule will be posted directly on the CFC Facebook page. Please be on time, keep the gym clean and put away your equipment, take care of the bathroom, and be respectful to the coaches. If you are bringing in a friend for a trial class or wish to try a class at CFC, please stand by until we get back in town and can properly facilitate the trial class. Please direct all operational questions/concerns to Coach Shannon in our absence. Thank you!

Calm before the storm!