Tagged as: run


Still feeling sore from that workout the other day or are your muscles tired from working new movements? At CFN we encourage you to take advantage of the benefits of ice as it is one of the most inexpensive and effective injury treatments available.

Ice is good for new and chronic injuries and can help to reduce pain, swelling, and muscle spasms of sore muscles, strains, and sprains to name a few. To get the most out of your ice treatment you should apply after working out and not before, wrap ice in paper towel or thin cloth to protect the skin, and always ice for at least 10 minutes but no more than 20 at a time.

A more aggressive form of icing is called “Full Body Hydrotherapy” aka Ice bathes. Try it!

If pain persists ice injury every 1-2 hours and try elevating injured area for maximum benefits.

Hydro gone Wrong!

Wednesday’s Workout

7:30 minutes  of work-

  • 10 Sumo Deadlift High Pulls, 95 lbs
  • 10 Burpee Box Jumps, 24 in
  • 10 Thrusters, 95 lbs

Rest 5 minutes: Repeat

Thursday’s Workout

Guest Day’s WOD

In 20 mins do:
Run, 400 m
then in the remaining time, AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

-Teams of Two

B.A.F. Days

Join us this Thursday through Saturday for Bring A Friend Day! This is a great chance for you to show your friends what you have been talking their ear off about and what a great workout looks like! We will have an all levels team WOD together and fun will be the theme of the day!


 Monday’s Workout

Strength: Close Grip Bench-work up to heavy 2 rep (15 minutes)


3 rounds for time of-

  • Row, 500 m
  • Run, 400 m

Rest btwn.

Tuesday’s Workout

3 rounds for time of:

  • 30 Kettlebell Swings, 1.5 pood
  • 25 Wall Balls, 20 lbs
  • 20 Pull-ups

10 Tips to Eating Paleo

Here are some simple tips and tricks to stay on track. 

  1. Enjoy eating paleo. Enjoy what you eat. If you are unhappy with what you are eating you are unlikely to continue to keep eating that way, and once the nutrition is gone, staying fit and healthy becomes much harder.
  2. Pre-cook food. Spend a few hours at the beginning of the week and cook big batches of food. This will allow you to minimise the amount of time that you have to spend cooking during the week.
  3. Cook more that you need. This is similar to the previous tip, the idea being that if you cook more than you need for one meal then you can eat it later, or the next day.
  4. Rather than cutting yourself off from all of those foods which you enjoy that aren’t 100% paleo friendly, simply eat smaller amounts and be moderate.
  5. Do not keep junk/unhealthy food that you know you shouldn’t eat, in the house. For most people, if it is in the house they will eventually eat it.
  6. Do not run out of food. This is horrible. Do not let it happen to you.
  7. Try planning out your meals for a week. This comes easily to type one personalities, for the rest of us it can be a nuisance. Though this has the benefit of ensuring you know what you need in the house for the week, and eliminates that time wasting period during which you try and figure out what you should cook for dinner.
  8. Keep a handy meal replacement shake/can of tuna in your car/office/desk/bag for a paleo friendly snack in case plans change.
  9. Learn to use spices; this will do wonders for you and will offer variety and different flavors to your meals.
  10. Eat lots of vegetables; try and eat a good variety with many different colors.
This is so not Paleo!

This is so not Paleo! Caught him in the act!!

Wednesday’s Workout 


  • 50 pullups (partner only)
  • 400 m run
  • 21 Thrusters #95/65
  • 800 m run
  • 21 Thrusters
  • 400 m run

Thursday’s Workout

For time:

  • Run, 800 m
  • 30 Clean & Jerks, pick load
  • Run, 800 m