Friday 11/24/2017


  • Change of schedule for Thanksgiving week Thursday, 11/23 – Sunday, 11/26
    Thanksgiving Day (11/23) – Closed
    Friday (11/24) – One session at 9am
    Saturday (11/25) – One session at 9am
    Sunday (11/26) – Closed
  • CFL Holiday Masquerade Ball Save the date, December 16 at 5pm
    Get ready to dress your Holiday best for our Annual Christmas Party on Saturday, December 16. This is a semi formal event. Mask required. Potluck, drinks, dancing and gift exchange. Stay tuned for more information.

Deficit Deadlift – 65% 2×7
Bench press – 70% 3×6

Kip/Butterfly Pull-ups

WOD: AMRAP in 3 rounds FGB format

Row (calories)
Box jump (24″/20″)
Deadlift (155#/105#)
Bench press (115#/75#)
Rest (spot bench press)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute rest is allowed to spot bench press before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.