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News & Events

Starting next week there will be more available open gym time.  Scheduled times will be posted by the end of the week.  You’ll be expected to sign up for these open gym times just like the regular classes.

Nutritional Challenge!! September 21st to October 26th!!  I know it’s short notice , but the time has come to introduce another nutritional challenge, and what better time then before the holidays!!  For a lot of our new members at CFH this is a great opportunity for you to learn how to blend proper nutrition with your performance in the gym!!  For the rest of us, it’s time to check ourselves before we wreak ourselves especially with the holidays approaching.  Whether your goals are for performance or weight loss I highly recommend everyone participating in the challenge.  Like the last challenge we will be teaming up with Fitness Wave who specializes in hydrostatic body fat testing.  First for you newbies, we will be hosting a 30 minute meeting to discuss the Paleo diet and answer any questions or concerns that you might have.  For the rest of you, whether you have experience with challenges, eat Paleo or Zone, but not strict which basically means your not Paleo or Zone, its gut check time.  This time around the only award your getting on October 26th is results!!!  If your looking for prizes, free passes, and fireworks this is not for you.  If you want to change your unhealthy eating habits, the way you look and feel, increase your performance, simply change the game, this is for you.  If you think you eat healthy and your diet is fine, but you have no idea what Paleo , Zone, or the fact that eating fat will actually make you lose weight, chances are you could probably make some nutritional choices for the better.  This is what the strength of the community that we talk about all the time is for, helping and motivating each other to achieve success in what ever the goal is that your trying to accomplish.  Sometimes the community needs to come together and kick some ass to get one another in gear, not just being a shoulder to cry on, but holding each other accountable.  For this to happen you might not like what you hear in order for you to reach your goals, but this is where you make the choice and effort.  Any questions about the Challenge or the hydrostatic testing please email me or simply talk to me at the gym I’m there everyday all day and would love to talk diet it’s one of my favorite topics.  I’m not on Facebook, but I’m sure you can forward any questions or concerns that you might have to the unofficial members page for CFH and you’ll get a community willing and able to answer and give you advice.




Back Squat 2,2,2,2,2 E3M


Row 500 Meters X 3

Rest 3 minutes between sets.

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