Week 1 was designed to transition the CFL Athlete into a new programming flavor.  Pay attention to some of the new creative ideas of exercise, you will see them again.  Its recommended that you pick what day to stay out of the CFL Box this week so you can PR on at least two of these Benchmark WODS....Read More

Welcome to a new chapter in CFL programming.  As an organization we are making some changes to our already outstanding programming duties.  Moving FWD, and until it doesn’t work anymore or we discover something better; CFL is taking the below strategy in CF programming.  Our new programming intentions will be using the following guidelines: Programming...Read More

WU: 1000 m Med Ball Run (around both Buildings) CC mobility SS: Find Your PR = Push press (5 x 5 x 3 x 3 x 1 x PR) WOD: ½ Angie 50 strict Pull Ups 50 HLPU 50 GHD 50 OV Squats 45#/35#  Read More