Here it is the first full working week of the new year for most all of us.  Set your goals and let's start this year strong.  If you need any help with goal setting please reach out to one of the coaches.  We'd be more than happy to help! This year we will be training through phases -- we have six (6) in total for 2020. New Year Reboot, Conditioning & Skills (Jan-Feb), Barbell & Odd Object Cycling (Mar-April), Olympic Skill & Lifting (May-June), Powerlifting & Pump (July-Aug), The Open, Conditioning & Skills (Sept-Oct), and finally Post-Open, Wendler & End of

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Some fun stuff this week all with 1RM Snatch on Monday, Holiday WOD at 9am on Tuesday, and 1RM C&J on Friday!  We're going to roll into 2020 with a BANG!  It won't know what hit it! See you at the Box all!!! Announcements: Holiday schedule: 12/31 - 9am Holiday WOD, Free Friends and Family, New Years Social afterwards - Bring an appetizer or drink to share!1/1 - Gym Closed All Day1/2 - Regular Class Schedule Resumes (Welcome to 2020!!!) Here are the lifts of the week: Monday – Snatch 1RMTuesday – New Years Eve WOD @9amWednesday – Gym ClosedThursday –

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This is it!  Time to put the Wendler Strength Cycle to the test!  We'll be testing our 1RM for both the push press and the front squat this week.  As always make sure your recovery is on point this week as it's a hard week of training before the holidays officially start.  Oh, and you won't want to miss California Love on Friday as we get to toss some heavy weight around.  This weeks programming looks like so much fun!  I can't wait!!! ? See you at the Box all!!! Announcements: CFD has adopted two families from Big Brothers and Big

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Hope you all had a great Thanksgiving.  That holiday WOD was enough... ? This week is training as usual.  We are still in our strength cycle and progressing through 3-3-3 this week.  Make sure to keep your diets under control this holiday season so we can have maximum gainz from the strength cycle.  Take care CFD and we'll see you at the Box! Have a great week! Announcements: None Here are the lifts of the week:Monday – "Rannie"Tuesday – Snatch n MU'sWednesday – Push PressThursday – DeadliftFriday – Front SQT n "Point Break"Saturday – TSC or WODSunday – Open Gym

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Take some time this week and think about all of your blessings. What are you thankful for? Faith, Family, Health... This time of year we remember all the wonderful blessings we have. Don't take them for granted. This weeks programming look like a lot of fun guys! We'll be starting the working portion of our strength cycle using the numbers that you established last week.  Stay safe out there as the holiday season is upon us and let's keep making those gainz! Thursday is the last day to sign up for the Holiday Lifestyle Challenge. So get to the gym

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We have an exciting week of training this week guys!  We are going to be starting a strength cycle this week so we are testing our push press and front squat.  Please try to make it in these days and record your weights so we all have good number to use for this upcoming cycle. It's that time of year again... Thanksgiving week holiday schedule is shown below. Have a great week! Announcements: Thanksgiving Holiday Schedule: Monday 11/25 thru Wednesday 11/27 is regular class schedule. Thanksgiving Day 11/28 9am holiday WOD.  Friends and family are free and we will hang

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THE OPEN IS OVER!!! Ok guys.  The open is finally over and it's time to get back to work.  To get back to training as regularly programmed. I'm going to say it one more time... what is the Open?  It's a test.  It's a snapshot of your current fitness level in time.  So take the time.  Really look at what you've learned during this Open.  What are your strengths?  What are your weaknesses?  Sit down and write up goals!  Find areas to work on then go after them with intention and purpose. Just so we are all on the same

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