This WEEK:

  • KICKBOXING cardio class – TUESDAY tomorrow at 5:30p(10 classes for $50/ CFC athletes receive 15% off)
  • ROCKin’ FLOW YOGA Saturday at 6pm! All proceeds from the raffle will go directly to benefit Project Alive. This project is raising funds for the research and treatment for children with Hunter Syndrome, a terminal disease.
  • MAKE sure to get your PR’s on the Board…Last Day of JULY!
  • DELOAD WEEK- Moderate weights-a chance for our bodies to recover, rebuild, and grow.


a.)2 Rounds:

Sumo Deadlift X5

@ 55% of deadlift 1RM

Weighted Pistol Squat off Box X 5

Moderate Weight

Glute Ham Sliders X 10


B.)10 AMRAP:

100m Run

20 Double Unders

30 Sit-ups


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