Thinking about joining CFCM…. Stop in and ask about our New Year’s Special!

Paleo Challenge Contestants…..Please Post weekly points on Paleo Challenge Site!

We now have a Testimonial section to our website.  If you scroll down you should see it on the left hand side.  It is the link labeled “Testimonials”.  Please feel free to leave (serious) comments on your CFCM experiences.

Today we will be starting our Fitness Levels.  The levels are classified as Beginner, Advanced, Rx’d, Elite, and Mutant.  During the next month all members will be working to see which level they will fall into.  All the levels have a series of Athletic Standards.  When attempting to advance a level, all members will have 1 month to complete all of the listed Athletic Standards.  Our daily Posts will now consist of a Warmup, Test, and WOD.  The “Test” portion of the post will be the Athletic Standards as Rx’d.  You will scale the Test to which ever level you are working on.  We feel this program will help members better track their progress, and also help show them their weaknesses that need improvement.  If you have any questions do hesitate to ask one of us.

Warmup
3rounds of:
10 Burpees
10 Double Unders

Test
1.5 Pood Kettlebell Swing, 20 Reps

WOD
1st
Front Squat 5-5-5

2nd
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Record total reps from all 32 intervals.