monday- open and hang with me

Monday march 6,2017

lift: 20 minutes 

3-3-3-3-3-3-3 thruster
- first set should be a working set, not a warmup set

then as soon as the 20 minutes is complete the timer will start

1 mile run for time


Hey CFL!!!

A few things. You guys are doing AWESOME!!!!! #betterthanyoufoundit is going great. the gym looks amazing. Keep it up. Thanks for making this place a great gym for all to enjoy. 

if you need to do the open workout one more time feel free to do it after 10 or 3 pm. don't forget to post your score. ALSO...

Please plan on being at FRIDAY NIGHT LIGHTS this Friday around 7. RXPICS will be here taking pictures of our gym doing the open. So even if you are not doing the open come to cheer your favorite open athletes on. it will be a great atmosphere and I believe #pat is bbqing it up.

one last thing:

Some of you may not know but I have signed up to embark on obtaining my masters degree. This is a 2 year program and it is intensive. I am doing my best to make sure that the quality and professionalism at the gym remains at all time high levels. That being said, I am not leaving you. But I am rearranging some of my own scheduling to accommodate the heavy load. You may see different coaches here and there offering their knowledge. Please respect their time and leadership and try to help and not hinder. I care about every single athlete here and I check on every class that I do not coach. If you have any questions or concerns please feel free to contact me at any time. If you can hang in there with me, I and my family would deeply appreciate it.