The evening classes were CRAY-CRAY today! Thank you all for being patient and absolutely KILLING IT today! A ton of unexpected PR’s and hitting old PR wEiGhTs! I was literally S-H-O-C-K-E-D! Expectedly we would figure with the absence of doing heavy squats as often as we had been last year, the Max Effort would be … More What A Day!

Sometimes I wonder whether the cost efficiency of making something on my own is worth it haha! 60% of the time, it’s worth it every time!  Above is a cool new sandbag that should be a nice addition.  It’s exactly 60#’s so it’ll work well for those that struggle with the 100#.  I had to … More Max Out Your Back Squat

First workout announced for “Game Of Podiums” right here… right now! “Horsepower” This is a Sprint Clean and Jerk Ladder!  This event begins, in the Open division, with 10 Burpees To Rung, and Rx’d division with 10 Burpee Pull-Ups, immediately moving to the bars set up in rows that ascend in load.  The top 5 … More First Workout To GOP Announced!

There will be two promotions that will be going on in January.  Keep in mind they are OPTIONS to you and I feel they can be beneficial to some and our gym.  Many of you know our vision.  Ben Bergeron often talks about many of his core values/principals that lay a foundation of how he … More 2020 CFLOTW Promotions

Start nagging your competition partner for the upcoming In-House throwdown! A reminder that there will be two different divisions… an Open that will allow modification for tailoring to your ability to accomplish the task, meaning that you can “scale” it just like we do for normal class workouts to achieve the demands of the movement. … More First CFLOTW Throwdown

I’ve never had a surprise party…. and I was completely surprised!  I’m blessed and CFLOTW is the best… that kinda rhymes??  Thank you so much Erica for putting that together.  You out did yourself and that was something I will never forget and meant beyond words to me.  Thank you for everyone that went and … More I’m Blessed And CFLOTW Is The Best

First Friday of the Month!  This “From The Hat” is a special one that I am excited about.  Today marked the one year anniversary to CFLOTW to date.  January 2nd.  I wanted to commemorate the 2nd of Jan by doing the very first workout that we did on our opening day.  You all know it…. … More I’m Your Huckleberry Throwdown