WOD 2/16/17


3 Rounds

200m Jog
200m Row


Clean & Jerk Practice
– Hang Clean
– Clean
– Clean & Jerk


5 Rounds

20 Double Unders
15 Box Jumps
10 Pull Ups
5 Power Cleans (155/115)


20 Double Unders
15 Box Jumps
10 Pull Ups (CTB)
5 Squat Cleans (185/135)


Accumulate 6m in a plank

Mobility Class

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

President’s Day Schedule

We will ONLY be running at 10AM, Noon and 430 PM class on 2/20/17!! Get in and get some!


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!


Jerry Spencer kicking ass as usual!