Categorized as: EVENTS

Skill Clinic: OH Squat

Have you skipped a workout because you saw the words “overhead squat” in the workout? Tired of the being stuck to the bar only? Wonder why that is?

We often see there is just not enough time in classes to really break the movement down.

In our Overhead Squat Clinic we will break down the movement, ensuring each athlete knows the correct form needed to become efficient at them. Whether you are looking to get your full depth overhead squat, string 15 together at body weight,  this clinic is for you.

The clinic will involve:
30 minute clinic, maximum of 12 athletes

Quantitative pre-test and post-test assessment
Comprehensive skill and movement breakdown

This clinic is part of your membership at CFN. 

Skill Clinic- OH Squat

Saturday, September 20th, 2014

A) Skill: 100 sec Handstand Holds

B) “Lynne”

5 rounds for max reps:

  • Bench Press (BW)
  • Pull Ups

coming Monday


30 min EMOM:

  • 5 pull ups
  • 10 push ups
  • 15 squats



Bring a Friend Week!

Join us all next week for Bring A Friend Week! Each day there will be a different all levels team WOD programmed, with fun being the most important factor!

What’s in it for THEM?

This is their opportunity to finally get to see what you’ve been talking their ear off about and what a great workouts looks like and most importantly, feels like!

What’s in it for YOU?

Besides the fact that you can show off your mad skills, every day you bring in a different friend your name is entered into a raffle for a chance to win $100 credit to our Reebok CF Retail Shop!

Bring a Friend Week Flyer

Saturday, August 23, 2014

20 min AMRAP:

  • (ODD) Max Back Squat (225/165)
  • (EVEN) Max Burpee Pull Up

(Score each individually and weight used)

coming Monday

A) Partner Bench 3 rep max

B) Teams of Two For Time:

  • 100 second handstand hold
  • 150 sit ups
  • 150 push ups

Box Battles Competition (Marco Island)-October

For those of you that were able to join us for Box Battles last year, you know that it was a lot of fun competing together and an overall great experience for our gym.

Well it’s that time again… The “Sink or Swim” Box Battles Competition is going down Saturday and Sunday October 11th & 12th at the Marco Island Marriott Beach Resort and it’s going to be spicy!

The competition will push co-ed teams ONLY (teams will consist of 2 males & 2 females). You are not required to have your team before signing up, leave that to us. If you have any interest, this is a great opportunity for anyone doing their first competition. There are three separate divisions: Rx’d, Scaled, and Masters.

In preparation for the competition,  we are offering a Competition Prep to all competitors who have signed up. We will discuss that in more detail at the gym this week.

*All accounts will be charged this Friday, so that we can reserve our spots for the competition. Over half the spots are full. Don’t be that person wishing you should have signed up! Whose with me?!

Email so we can get teams set up or fill your name in the sign up sheet  in the gym.

LINK to Box Battles Website:

Box Battles Sink or Swim Flyer

Tuesday, August 5, 2014

A. Skill: Rope Climb

Week 6 of 6

B. 4 sets: 45 seconds each: Rest 15 seconds

  • DB Thruster (40/25)
  • DB Lunge (stationary)
  • Double Unders

Rest 1 minute: Repeat

Score: Max Thrusters and Weight Used

coming Wednesday

A. 3 Sets For Max Reps-1 min each: 1 minute rest

  • Bench (185/105)
  • Anchored Sit up
  • Row (cal)
  • Burpee

Score: Max Reps each round and weight used on bench

B. Gasp for Air!

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