Black Friday WOD

They say you can’t out-exercise a bad diet, but I’m sure it wouldn’t hurt to get in a great workout after all you had to eat on Thanksgiving! Two class times today: 8am and 430pm! Choose your fate: Option #1 5k row -5 burpees over the erg every 3 minutes Option #2 100 du 90 supermans 80 squats 70 sit …

Training Week, 11/09/15

Schedule has been updated for the week. All previous classes were deleted off Frontdesk since there were a few repeating classes that would randomly show up. Make sure you re-enroll if you had signed up last week. Direct link

Strengthening the Rotator Cuff

With all the shoulder-intensive movements we do at the gym (pull ups, push ups, bench press, push press, etc), we’re bound to experience some fatigue and shoulder issues. As long as we listen to our body and regularly strengthen our shoulders through accessory and prehab/rehab work, we can easily avoid injury. Let’s start with the rotator cuff. What exactly is …

CFS Newsletter, 11/01/15

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This Week @ CFS Swole Patrol – Week 6 We’re about to start our second half of this cycle with another run through of 10×5, 10×4, and 10×3. Make sure you remember what your 10×4 weight was last month, because you’ll be starting this cycle with that weight…this time it’ll be your 10×5 weight! The cycle starts on Thursday, and …