Tag Archives: Personal Trainer

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WOD 12.24.14

Limited HOURS! Xmas Eve 5:30am-6:30am Group Class 8:30am-9:30am Group Class 9:30am-10:30am Group Class (FREE Child Care) 10:30am-12:00pm Open Gym   WARM UP 10min FUN warm up SKILL Pull ups, Push ups, Air squats WOD “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” Complete […]

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Christmas Schedule 2014

Dec 22nd – Jan 3rd Its Friends and Family week! (Actually 2 weeks) The Holidays are upon us. Friends and Family will be visiting what better way to pass the time then introduce your loved ones to what you love to do.   Holiday Schedule Mon 12.22.14 5:30am-6:30am Group Class 8:30am-9:30am Group Class 9:30am-10:30am Group […]

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WOD 12.17.14

I Qualified again for the OC ThrowDown Jan 2015 at the Hanger. In 2011 I qualified for this competition. I placed 20th and Finished top 10 I will be competing on Jan 9th Friday and possibly 11th Sunday (if I make the cut) No competition Sat (Masters) We are celebrating Meagan’s Birthday Sat ( if […]

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HAPPY THANKS THANKSGIVING CFBF 2014!

HAPPY THANKSGIVING TO ALL OUR FRIENDS AND FAMILY! We are so thankful for each and everyone of you! We hope you all enjoy your Thanksgiving and spending time with your family!  We are Closed Thursday and Friday However I may come in on Friday. If I do I will post a time so you can […]

WOD 09.25.14

Its Roxanne’s last day tomorrow she is moving up north. We WILL MISS YOU KID! WARM UP Roxanne Burpee Warm Up WOD As many reps in 10 mins as you can of: Row (calories), 4 mins Rest 1 min Pull-up, 3 mins Rest 1 min Back Squat, 1x bodyweight (3/4 for women), 2 mins Rest […]

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WOD 08.20.14

WARM UP Warm-Up – 800m Run This is not a timed workout WOD 10 1-minute rounds of: 315-lb/205lb deadlifts, 3 reps 60-yard shuttle sprint (5 yards, 10 yards, 15 yards) Max reps burpee Rest 2 minutes between rounds. Post number of burpees completed each round EWOD WARM UP Pose Running skills and drills This is […]

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WOD 08.18.14

  WE ARE EXCITED TO ANNOUNCE WE ARE INCORPORATING ROMWOD INTO OUR MOBILITY PROGRAM 8:00am-8:30am Mon-Wed Please be on time  ROMWOD 8:00am TBA WARM UP Joint Rotation Shoulder Pass Through 3 rounds of: Samson stretch 10 Overhead Squats 10 Sit-up (standard) 10 Back Extensions 10 Pull-ups 10 Dips WOD 10 2-minute rounds of: 5 pull-ups […]

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WOD 07.24.14

Robin and I will be headed to the CrossFit Games in Carson This Friday till Sunday. I will be running the CrossFit Strongman Seminar Booth and Robin will be baking in the sun for three days   There’s still tickets available if you’d like to go and watch in person CLICK HERE  Brent and Lynay […]

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Saturday BRING YOUR FRIENDS AND FAMILY! 06.28.14

Walking into the Gym this morning I saw a full parking lot. Cheers Screams and sounds of encouragement rang out loudly. It brought a smile to my face! I loved seeing all the new people smashing through the WOD and all the members gathering around them cheering them all! Great community Awesome Family! Great end […]