Happy Birthday Coach Dallas! We are so grateful for your great energy and in-depth coaching that helps our community become stronger together! We wish you the best year yet!
Poker Run
// Sat. Aug. 3rd at 8:00am
// Let’s help Sean & Elizabeth raise funds for their adoption!
// We will complete mini wods at various locations trying to get the best poker hand!
// CF 51 Yeti Cups will be given to the winners!
// Please donate directly to their cash app $babymuz3 or GoFundMePage
//$10 per person and $5 redraw per card
Barbell Club// Aug. 10 from 8:00-9:00am// All are welcome!
Tie Dye Party
// Sat. Aug. 17 after Bootcamp
// Tie Dye the shirt yourself at the box
// Tie Dye supplies will be provided!
//Sign up at the chalkboard
// $25 per shirt
// Deadline to order CF51 Shirts by Aug. 3rd
Midwest Fall Classic 2024
// Sat. Sept. 28th from 8am- 5pm
// Teams of 2
// Registration is LIVE on Competition Corner
// We need volunteers! Click here to help out!
Saturday Bootcamp // 8:00-9:00am
Saturday Open Gym // 9:00-11:00am
Workout of the Day
For Time (25 min cap)
3 Rounds
10 Front Squats @ 115/ 80 (95/65)
10 Bar Facing Burpees
10 Pull-ups (Banded or Ring Rows)
—At 15:00—
For Time
30 Front Squats @ 115/ 80 (95/65)
30 Bar Facing Burpees
30 Pull-ups (Banded or Ring Rows)
*Target time for the first part is 5 min with 7 min cap
*Target time for second part is 8 min with a 10 min cap
*Front Squats: The weight selected should be moderately-light (-50%) and allow for unbroken sets of 10. 2nd part: Push for 20+ reps.
*Bar facing Burpees: Move at a moderate rate with a pace that allows consistency and a steady breathing pattern.
*Pull-Ups: Choose a variation of pull-ups that will allow you to complete sets of 5-10 reps at a time.
“Great leaders find ways to connect with their people and help them fulfill their potential.”
-Steven J. Stowell
