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Thursday, September 3, 2015

The CFSF blog is now located on the CFSF website:

There are some cool functions that are also available. Click over, join the site and check things out.

The current site will be maintained for future reference, and for any emergency information that we need to get out fast. 

Tuesday, September 1, 2015


September brings cooler air, a Savage race, and the JFBM4. That's a lot to look forward to. We finished August with a real mother grabbing workout that only a couple of guys got. Good job you mutants. The rest of us exercised rigid flexibility with a couple of different options.

Body weight bench press
Bar muscle-ups (*ring)

Eric- Rx  72/90 reps 22:30
Todd- Rx  25:55*

-option 1-

5 rounds:
135 pound Clean & jerk, 3 reps
9 Pull-ups
9 Dips

Todd McK- 65  12:35
Paige- 45  17:55
Juan- 95  8:50
Joan- 35  15:09
Candice- 65  9:21
Casey- Rx  11:22
Tammy- 65  10:10
Caroline- 55  9:45
Teresa- 85  9:39
Caitlin- 55  8:23
Tommy- 95  14:50 ^full Clean
T- 115- 8:51

-option 2-

10 rounds:
10 Pull-ups
10 Slam balls

Sara- (8) 16  12:04

Great workouts(s) everyone! Isn't it nice to have options? Yes.
Rep 73 of 90. Ouch! That's gonna leave a mark...
Last rep. Good job Todd!
Thanks for another great day of training and conditioning at CFSF. Thanks for the super strong fuel, and most of all, thanks for choosing CFSF!

Movement = Life.