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  • 4-21-18....WOD

    4-21-18 MetCon: Hero WOD Partner Bull Double Unders x 200/Singles x 500 OHS x 50 Pull ups x 50 1 mile run 2 rounds for time ....

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  • 4-20-18... Knowing It Vs. Living It

    We feel as if we do a great job at educating you with the information you need to be successful. We teach you about nutrition. We teach you proper ways to lift. We spend a ton of time imparting knowledge for you to learn how to set yourself up for success. Knowledge is not enough for you to be successful. Knowledge just tells you what to do. The key to success is actually doing it. If you want to be successful you have to live it. That doesn't mean just come in 3 times a week and then go and pound the nachos and ice cream or whatever other vice you choose. You have to live a lifestyle in order to be successful long term. Do the things that set yourself up for success. We teach you ....

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  • 4-19-18

    4-19-18
    Strength:
    OHP while resting complete sets of auxiliary work MetCon:
    Box Jumps x 10 Sit ups x10 Thrusters x 30 3 rounds for time ....

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  • 4-18-18...

    4-18-18
    Strength:
    HH Clean and Jerk MetCon:
    GHD Sit ups x 25 or TTB/KTE x 25 Then 1 Arm DB Overhead walking Lunge x 10 each leg Double unders x 20/ Singles x 100 6 Rounds Then TTB/KTE x 50 ....

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  • 4-17-18... What Failure Shows Us...

    “Failure shows us the way—by showing us what isn’t the way.” ? Ryan Holiday, The Obstacle Is the Way: The Timeless Art of Turning Adversity to Advantage How many times have you failed in your life? How many times have you failed in the fitness endeavor? We often fail and then put it on ourselves that we are a no good failure, but in reality it was just an opportunity to learn what not to do. We see people all the time who have failed in their fitness pursuits. Then they seek us out to learn what to do. What has caused you to fail in the past? What did you learn? What are you doing differently now? What are you doing to set yourself up for success? ....

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  • 4-16-18... Everybody Wants to Be a Beast...

    Listen to the words, everybody wants to be a beast, until it's time to do what beasts do....   4-16-18
    Strength:
    Tall Clean and Clean Pulls MetCon:
    "Nancy" 400m Run OHS x 15 5 rounds for time ....

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  • 4-14-18...WOD

    4-14-18
    Strength:
    Snatch Balance and Snatch Pull MetCon:
    Stepping lunges x 75 TTB/KTE/Knee raises x 50 Burpees x 50 Squats x 75 ....

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  • 4-13-18... The Afterburn...

    This video is a good explanation of some of the science behind the type of training that we do. The high intensity programming that we do creates a metabolic effect that generates fat burning throughout the rest of your day and many times into the next. Especially, when you consider the hormonal effects such as increases in Human Growth Hormone, and Testosterone which causes the body to generate more muscle and burn more fat as well. We've known this for years and years. Some companies do a better job of marketing this with shiny toys such as heart rate monitors etc. but the reality I've been programming like this for 18 years, and the fitness industry as a whole has been doing this since ....

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  • 4-12-18....The Secret Formula For Success...

    Did you know there is a magic formula for success in your health and fitness? It's a very complicated mathematical equation. Here's the equation: C(x) + C(c) = R 2 Now what does that mean? C= consistency X= 3 or more c= compliance R= results So consistency multiplied x multiple times a week + consistency multiplied x compliance of the program = your results squared. We've written the plays for you. Show up, be consistent, stay consistent both in showing up and training and following the other guidelines we give you, and you'll see tremendous success in our program. It's really that easy. PS: Have fun doing it 4-12-18
    Strength:
    Deadlift while resting complete sets of ....

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  • 4-11-18... Progress Not Perfection...

    Our program is designed around one major thing..... Your progress. It was put in place to set you up for success and keep you progressing towards your goals. Now there are many things that contribute to that success... Consistency in your training. Community to support your progress. Coaching to keep you moving in the right direction. Motivation to keep you coming back. Tracking to make sure you're progressing. Testing to show your progress. Guidance in other aspects of your life to keep you moving forward. It's our driving force to make sure we are meeting you on those fronts. As long as we CFB and you the member are focused on those things, we will all get to where we want to ....

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