Everyone please read this and get involved. Right now more than ever I’d like to see this community come together around one of it’s own and let’s really help out one of the kindest and greatest people I know.

As many of you know Nate Lanzon was a beloved member of our gym and an amazing coach. He has touched a lot of your lives. Nate moved to NYC to continue pursuing his goals of helping others. That was a brave move that took a lot of courage. This past weekend Nate suffered an apartment fire that has left him homeless with very few possessions left. The good news is that he and his beard were both unharmed.

He is always a member of CFFS no matter where he lives!!! I know of many of you he has helped personally, Let’s repay it to him in this great time of need.

His current gym has set up a website with t-shirts to sell with the proceeds going to Nate directly. I encourage everyone to purchase a t-shirt. I’d love to send him a picture some day of a Sat WOD and everyone is wearing his shirt to show support. helpnate.com

On top of the t-shirts you an buy I would ask that everyone really dig in and make whatever donation you can. We will take any and all donations from $10 to $100 Whatever you can do is going to be greatly appreciated. We will collect donations in the gym from Today through next Saturday the 16th and then we will send Nate all of the money and love that I know this family can provide.

Work Now or Work Later

4:00 AMRAP:
10 Wall Ball 20/14
5 Burpees

2:00 Rest

1 Round for Time:
100 Wall Ball Reps – Your above Reps
50 Burpees – Your above Reps

If you get through 5 Rounds +8 Reps in the AMRAP that means you have done 58 wall ball and 25 burpees. Thus your second half of the workout would be:
1 Round for Time:
42 Wall Ball
25 Burpees

Everyone will do the same amount of work.

Fran Unwrapped

1 Round for Time:
45 BB Thrusters 95/65
45 Pull Ups

Thanks You and Incentives…Read Post

We have noticed a slight drop in the skills testing lately…this is probably due to people checking off the things on their list that they know they can do. But we are determined to keep this working so One of our very own members has offered up some inspiration and motivation to keep working towards moving up levels. Please click on the link below to read about it. Thank you very much to Jeremy McClymonds for offering this up.

Skill Level Incentive Program

Thank you to everyone who donated for Nate. We raised over $1,500 in just over a week. I love this gym and community more every time I see you all move together like this.

10 Min AMRAP:
20 KB Swings 53/35
30 Squats


Movement of the Week…It’s Back

So I took a few weeks off of the Movement of the week as I saw participation dwindle. I am thinking that maybe it just got lost in all of the excitement around the skills testing so we are going to try again with a relaunch of this. These drills and progressions are a great way to focus on an individual movement that you may be struggling with. We will be moving through Barbell movements as well as gymnastics movements.

Let’s jump back in with the most sought after lift…The Snatch

Monday: 25 Behind the Neck Press, 25 Sotts Press

Tuesday: 50 Overhead Squats

Wednesday: 25 Pressing Snatch Balance, 25 Heaving Snatch Balance

Thursday: 25 Snatch Grip DL, 25 Snatch Pull

Friday: 25 2 Position Snatch (Hang/Full)

Strength and Endurance 8/18 – 8/23

Strength Work:

Everyone is loving the new platforms from what I can tell. We may be adding another one soon. We should be moving onto week #6 in the program right now.

Endurance Work:
Airdyne – 10 Rounds: 20 Cal / 1:00 Rest

Running – 8 x 400m Run / rest 2:00

Rowing – 4 x 50 cal Row Rest 1:1

Warm Up 8/18 – 8/23

2:00 Double Under Practice
10 Scorpion Stretch
15 Sledge Hammer Swings
20 Landmine Twist
15 KB Windmill
10 Ring Row or Strict Pull Ups
200 m Run

Heavy and Strict…

Today is the LAST DAY for CASH DONATIONS. Please don’t forget to give if you can.

15 min AMRAP:
3 Push Jerk 155/105
6 Strict Pull Ups
3 Front Squats 155/105

Walking to Recover

Guys we only have 2 more days before I’ll be sending the donations to Nate. Please give if you’re able to help him out.

3 Rounds for Time:
100 ft. DB or KB Walking Lunges 45/25
30 Sit Ups


Need Some New Gear?

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