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Thursday 06.20.13


Thursday 06.20.13

A lot going on these days. So just to give you guys an update,  painting is done in the main part of the gym, thanks to my two brothers that have taken charge with me being back at work this week. Tomorrow the green turf will go in on one end of the gym, words from my brother ” it’s no Safeco turf, but its nice”. Equipment has been ordered, and for those of you wondering what will be in the gym  I will share. These are just some of the basics.

20 Barbells ranging from 15lbs to 45lbs,

45 kettlebells ranging from 16lbs to 80lbs

Gymnsatic Rings

5 Rowers and of course we cant forget the Airdyne Bikes, we have 4 as of now.

15 wall balls ranging from 12lbs to 20lbs

Close to 2500lbs of weight.

As many of you saw on Facebook we are working on shirts. Cassy is in charge of this so of course she went ahead and got some to “test” out, but don’t worry guys, we are planning on getting your shirts too. With this being said please e-mail me at if you think you will be getting a shirt(girls/guy).We don’t know all the details on what brand they will be yet. We are waiting on a couple different options, we do know that the shirts will be $30 for guys and girls. This will give us an idea of how many to order. Please send us your size.  If you like the girls shirts, I can guarantee you will like the mens shirts. Here is a picture of the girls showing theirs off.

CFR Girls

One last thing since we are getting close to our opening I will NOT be running classes this Saturday. I will be at the gym working all day, feel free to stop by and help or just say hi and familiarize your self with the location and meet us if you are new. We are excited and looking forward to serving you and our community.


Thursday’s are a scheduled rest day/ active recovery day. Not everyone is following a 3 on 1 off 2 on 1 off schedule(yet). A lot of you guys are doing 2 times a week, some 3. So you ask yourself if Thursday is a scheduled rest day what will I be doing? You can make up one of the workouts that was programmed during the week. For those that will be coming in you can either make up a workout you missed, or work on any skill you feel needs improvement . Feel free to ask questions, work on technique…. If you are following a 3 on 1 off 2 on 1 off, and come in I recommend to do something light and work on mechanics of the movements. Active recovery of some sort, mobility work is good.




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