Member Info:

New Class Schedule:

 5am Wod=mon,tues,wed,thurs, &Fri

6am Wod=mon,wed,fri     6am Endurance tues & thurs

4pm Wod= wed     5pm Wod = mon,tues,thurs     Sat Wod 8am

Goals: If you are not on the goal board please let me know so I can take you picture. I also need you to write down 3-4 measurable goals that you will obtain by the end of the year. Example getting in shape is not a goal, what is a goal is something that we can all measure 5k run, max box jump, double unders , a number of reps of any exercise is a goal!

Ragnar: We are still looking for one more runner for our Ragnar team!

Beyond The Whiteboard: If you are in regular class you should be logging your workouts on BTWB. If you are not on there please let me know, and I will assist you through the navigation process. You can also log in from our websites home page by clicking the icon.

Google Plus: We are asking our members to write a positive review about CF2S…this will help our gym with our google placements:) Thanks!  Click Here




  • 6 Minute EMOM: (every minute on the minute)
  • ODD Minutes: 20 sec. Strict Pull-Ups (ADV: Strict C2B)
  • EVEN MInutes: 20 sec. Handstand Hold (ADV: HSPU)



For Time:      Chipper

  • 10 Handstand Push-Ups (ADV: STRICT)
  • 20 Box Jumps (24/20”)
  • 30 Pull-Ups
  • 40 Burpees
  • 50 KB Swings (53/35#)
  • 60 Wall Balls (20/14#)
  • 70 Double Unders