Another reminder!  Tomorrow we will have our 6am class back on regular operating schedule as well as next Tuesday. Happy Birthday John!  I hope you got to enjoy your special day!  I know you didn’t want a big fuss, but you gotta know that this crew we have at CFLOTW we’d like to tell you … More 6am Class Is A Go!

For our early birds, this is for you.  This week, and next week, we will have our 6am Tuesday class back on normal schedule! Tomorrow is a practical approach to sustained strength through minimal and controlled rest.  EMOM’s are awesome.  I love them, and could write a book of and about them!  To put simply … More Being and Sustaining Presence

We missed it by just a day last week of how the beginning of the month started. Today is the first Friday of the month, which only means one thing…. Pick From the Hat!  Come in today to start your weekend with this CFLOTW classic.  This tradition continues to grow in familiarity but also anticipation.  … More A CFLOTW Classic

Straight to the point today.  Here’s a quick video to change our normal blogging feed with some fun and cool content!  One of my favorite CrossFitters and one of my favorite strongman competitors.  Brian Shaw is da man! Strength/ Accessory  Bench Press – 5×6 GHDs – 5×15 Banded Kettlebell Swings Conditioning AMRAP 15 20 Overhead … More More Squats Anyone?

We live in a world where couplets and triplets dominate an optimal fitness response to gain the best results…. But increasing workout capacity is grounded by variance, and it is across a vastness of broad time and arguably an infinite of modal domains. Tomorrow our programming consists of a chipper… a fun chipper! One that … More Time For A Fun One!