The Last Blog of 2020…. pa rum pum pum pum!  We needed a short, fast, all out effort, pedal to the metal, hold on for the ride, light your hair on fire, go fast don’t stop and then go faster type of a workout to mix in with these long grinders we’ve had.  Since working … More Last Of 2020

Gena Breck was one of our members that came from our last Women’s Challenge.  She’s a runner that likes to challenge herself (probably why she got into CrossFit… this stuff isn’t easy, and I very much admire that about her), she’s a teacher, a mother, a friend.  She was one of our Legends Of The … More Farewell and Good Luck

Thank you for all the birthday wishes.  You guys are awesome… I’m honored and blessed by this community.  Hope you all had a great Christmas weekend! New Year’s Eve Schedule: Monday: Normal Tuesday: Normal Wednesday: Normal Thursday: Open Gym 3:30-5:30pm Friday: 9:30am, 3:30pm, & 4:30pm ONLY Saturday: Normal 28th Of December Year 2020 Strength Back … More New Year’s Week Schedule

Christmas is here!  Reminder that tomorrow we will have a change in our schedule.  9:30am, 3:30pm, and 4:30 times only and closed Christmas Eve and Christmas Day.  I’ll see you all tomorrow. 23rd Of December Year 2020 Conditioning 12 Days Of Christmas **Just wait and see… 😉

One more good workout before our 12 Days of Christmas and then Christmas!  I hope everyone is enjoying this time as best as they can and keeping in your heart the things that truly matter in this life.  Family, friends, your health and wellness, the relationships you have, your future, your life, and of course… … More Time Management

First off I want to give a HUUUUUGE Happy Welcome to the World Anniversary to Tiff aka The Tiffanator!  She’s been here for like 15 years and keeps improving. From all of CFLOTW wishing you a Happy Birthday Tiff (it was Saturday) and I hope you enjoyed your special and got some mad swag. Jenae … More Big Birthdays and Holiday Hours

It’s going to be the 18th of December!  Past the half way point of the month… of the last month of the year.  What the heck!?  I can’t believe this year is just about done and gone with. 2021 better be good to us! haha.  I usually have all my Christmas shopping done by now, … More December Vibes

I talked to most of you from yesterday’s afternoon classes, but if you weren’t there the gym will be closed today. Normal hours tomorrow. Thanks guys and see you mañana!

Let me know if you guys want us to be open Christmas Eve to do a 12 days of Christmas workout.  That’s a Thursday so I think I’d cancel Open Gym anyways.  If not we’d do it on the 23rd, but it’s just not the same.  Plus you guys can bring mine and Dizzy’s presents … More 12 Days Of Christmas Other News

15th Of December Year 2020 Accessory EMOM 16 30 Sec L-Hold ODD Object 30 Sec GOAT Training 5 Deadlifts Conditioning AMRAP 14 7 Hand Power Cleans @95/65 or 135/95 or 185/125 9 Tough Handstand Push-Ups 11 PVC Sit-Ups