It's been several months since the last COVID-19 update, so here we go: The Monday-Friday schedule is still favored over the 3/1 schedule. We will continue with the M-F 5:00 pm until further notice. 

Mobility up front is still mandatory. Pick two- it takes about 10:00 minutes. Focus on QUALITY. You have many to choose from: roll, smash, band distraction, floss, and feather, Need more? Check the Supple Leopard book on the table. Rotate mobility exercises through the week so by the end of the week you've addressed upper and lower body.

We will not be using Sugarwod anymore. Friday, November 19 is the last scheduled workout. We will be going back to the first tracking site we ever used, Track My PR. This is a free service and it functions much like Sugarwod.

Go to: trackmypr.com and sign up or log in. Many of you still have accounts. If you do not have an account, our gym name is CFSF. Let me know if you have any problems.

Thanks for your monster efforts. That's good fuel for everyone.

CFSF