21 August 2014

New CFL/CFK T-Shirt and Tank Pre-Orders!:  We have a new design for our summer Tee and Tanks combining both gyms logos.  Mock Ups of the Shirts and Tanks have been posted at the front desk and on facebook.  You can pre-0rder online via the google docs link below or via spreadsheet at the front desk of either gym.  Shirts are available in men’s/women’s sizes and tanks are in ladies sizes only (sorry guys).  Shirts should fit comparable to previous order. Shirts and tanks are available in charcoal grey/black and red.   Tee/Tank Pre-Order Form.  



Double Unders


3 Rounds:

  • 1 Minute Max Double Unders (Try to be consistent with each round)
  • Rest 1 Minute between Rounds


  • 1 Minute Singles
  • 1 Minute Single/Doubles Alternating
  • 1 Minute Max Double Unders
  • Rest 1 Minute Between Rounds



“Get a Grip”

3 Rounds:

100m Farmers Walk

5 Single Arm Rows (A: 65/45; Rx: 45/25; S: 35/15)

10 Single Leg Lunges

* Switch Arm/Legs

Cash Out:  25 Pull Ups (A:  Weighted; Rx: Strict)




Oblique Twists with Resistance Bands