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Workout of the Day - Tuesday, December 16th 2008 2:51 AM
"Cindy"As many rounds as possible in 20 minutes of:Pull Ups x 5Push Ups x 10Squat x 15
Workout of the Day - Monday, December 15th 2008 7:32 AM
Power Circuit Training Day!Rowing ErgBox JumpsRing RowsBB SnatchBB Press60seconds work / 60 seconds rest (as many reps as possible within 60 seconds followed by a 60 second...
Workout of the Day - Friday, December 12th 2008 2:42 AM
For 20 minutes:Ring Dips x 5SDHP x 10Sit Ups x 15
Workout of the Day - Thursday, December 11th 2008 2:52 AM
4 Rounds Of:Tubing/Band PressTubing/Band RowWall BallMedicine Ball RotationLateral Hurdle Jumps30 seconds work / 30 seconds rest 
Workout of the Day - Wednesday, December 10th 2008 3:55 AM
Front Squat - 8 x 3
Workout of the Day - Monday, December 8th 2008 2:49 AM
For Time:Overhead Squat2 Hand SwingPush UpsJumping Pull Ups40-30-20-10
Workout of the Day - Friday, December 5th 2008 2:51 AM
Reminder: Saturday we will start at 9AMToday7 Rounds For Time Of:Thrusters x 7 (your choice of implement)Burpees x 7
Workout of the Day - Thursday, December 4th 2008 2:45 AM
Reminder, Saturday we will start at 9AMToday6 rounds of:Deadlift x 3Knees to Elbows x 61-Arm Snatch x 9/9
Workout of the Day - Tuesday, December 2nd 2008 2:50 AM
Schedule notes:CLOSED WednesdaySaturday start: 9AMtoday5 Rounds of:2Hand Swing x 20Push Press x 15Lunges x 10/10
Workout of the Day - Monday, December 1st 2008 2:47 AM
Schedule reminder for this week, we are CLOSED all day Wednesday, 12/3.Today30s work, 30s rest of:Pull UpsPush UpsSit UpsSquatsComplete 5 rounds of each exercise before moving...
Happy Thanksgiving - Friday, November 28th 2008 8:11 AM
Hey All,Happy Thanksgiving, I hope you had a great day! I'm up here in the lovely Pocono Mountains resting and recharging the batteries. I brought my kettlebells for a little...
Workout of the Day - Wednesday, November 26th 2008 2:46 AM
Reminder, we are closed Thursday - Sunday. See you December 1!TodayFight Gone BadRowWall BallSDHPBox JumpsPush Press60 seconds at each station, no rest between. After 5th...
Workout of the Day - Tuesday, November 25th 2008 2:46 AM
5 rounds of:Overhead Squat x 5Pull Ups x 102 Hand Swing x 15reminder we will be closed from Thursday - Sunday
Workout of the Day - Monday, November 24th 2008 2:54 AM
Reminder: we will be closed Thursday through SundayTodayClean and Press: 1 - 10Burpees: 10 - 1for timehave fun!
Workout of the Day - Friday, November 21st 2008 2:49 AM
Choose 2-3 kettlebell moves and practice for 20 minutes anybody seen this sweaty guy lately, if so send him back to CFMC!
Workout of the Day - Thursday, November 20th 2008 2:50 AM
Reminder, NO 6PM class tonightTodayDeadlift5 x 51-Arm Press5 x 5
Workout of the Day - Wednesday, November 19th 2008 2:52 AM
Reminder, NO 6PM class Thursday 11/20Today7 rounds of:BB Snatch x 7Pull Ups x 7Lunges x 7/7
Workout of the Day - Tuesday, November 18th 2008 2:50 AM
Reminder: NO 6PM class Thursday, 11/20Today21-15-9 of:BB Push Press2HSBurpeesfor time
Workout of the Day - Monday, November 17th 2008 2:52 AM
Schedule NoteNO class this Thursday evening (6PM)Today6 Rounds Of:Hang Squat Clean x 3Dips x 6
Workout of the Day - Friday, November 14th 2008 2:48 AM
Reminder; tomorrow we will start at 9:30AMToday12 minute snatch testperform as many 1-arm snatches as possible switching hands when needed. post your total and weight used...
Workout of the Day - Thursday, November 13th 2008 2:48 AM
Reminder: Saturday we will start at 9:30AMToday10 rounds for time of:Deadlift x 15Push Ups x 15(M-135, W-75)Have FUN!!
Workout of the Day - Wednesday, November 12th 2008 2:48 AM
Schedule change for Saturday; we will start at 9:30 instead of 10:00.Today7 rounds of:Overhead Squat x 7Renegade Row x 7/7Sit Ups x 21
Workout of the Day - Tuesday, November 11th 2008 2:50 AM
RowBox JumpPull UpsBurpeesSnatchspend 2 minutes at each station and perform as many reps as possible (row set to calories). Your score is your total reps achieved. Rest 2...
Workout of the Day - Monday, November 10th 2008 2:50 AM
For 20 minutes:2 Hand Swing x 151-Arm Snatch x 10/10Windmill x 5/5
Workout of the Day - Friday, November 7th 2008 2:58 AM
3 rounds of: Row Sit Ups Jump Rope Wall Ball 60s work, 60s rest