Roses are red, violets are blue, I’m part of CFLOTW, and so are you!! Q: What does a nosy pepper do? A: Gets Jalapeño business! Q: What kind of exercise do lazy people do? A: Diddly-Squats. Q: How do you make a tissue dance? A: Put a little boogie in it. Q: What do you … More Happy New Year!!

WE’RE BACK EVERYONE! Back to business…back to the GRIND as they say… to our regular scheduled program… well kinda. Listed below are our New Year’s week class hours. I hoped everyone enjoyed their Christmas as much as they could with family and friends. I didn’t post nearly anything except for our “Revised,” post here. I … More WE’RE BACK!

This is a Christmas like no other for me. I have quarantined myself in my house after waking up feeling like those old westerns where the guys shakes and sweats in his bed, “The fever will take him soon!” I have Influenza A so we will be closed until Monday the 30th as of now. … More Revised Holiday Hours

I didn’t get a group picture from our Chirstmas Party, but I want to thank everyone who came for making it so much fun!  We truly have the best gym members!  I also want to take a moment and thank EVERYONE that was a part of the extremely thoughtful gift that I received.  It was … More CFLOTW Has The Best Members

Holiday hours for this coming Christmas week are as follow: Monday: Normal Schedule Christmas Eve: Christmas Eve Throwdown @10am Christmas Day: Closed Thursday: Open Gym 3:30pm-5:30pm ONLY Friday: Normal Schedule Saturday: Normal Schedule Every day I type the date before I write the workout for the day, and I see the days roll by one … More Announcements, Alas

Keep an eye out for a blog tomorrow afternoon for dates and details of this year’s Christmas get together, Secret Santa gift exchange, release of this year’s Holiday hours, and possibly an inhouse Winter Throwdown! 18th Of December Year 2019 Conditioning AMRAP 25 Minute 0-10: 30 Double Unders 20 Push-Ups 10 Clean and Jerks @135/95 … More Announcements

The conditioning piece for tomorrow is from one I saw on Social Media that I felt was important to be apart of.  Below is some screen shots from @makewodsgreatagain handle from Instagram that explains this workout.  If you go to the link in his bio there is a GoFundMe page that goes to this young … More #EVENTONEMORRIS

The Overhead Squat is an ideal movement. It is a combination strength, skill, mobility, technique, and balance. If the bar is out of position, we are out of balance… it has to be kept in the right position to be in balance… it’s like life. Doing Snatches on Friday, I saw how neglected our programming … More OHS, Out Of Position, Out Of Balance; It’s Like Life

Straight to the point today.  Here’s John with his Legends Of The Month swag!  Make sure to congratulate him next time you see him, and tell him thanks for being awesome! 13th Of December Year 2019 Strength Split Jerk 3×6 4×4 4×2 Conditioning 4 Rounds of: 15 Toes to Bar 10 Squat Snatches @105/70 5 … More Grippy!

Today’s deadlifts are intended to keep our strength efforts and numbers up.  We’re going after “Perfect form,” and ideal mechanics…  That takes priority over weight and intensity. We can turn the notch in our conditioning piece and go “Mad Cow Disease,” and wreak havoc on these AMRAP’s!  See how much work can be done in … More We Don’t Have Machines, We Build Them