• IMG_0517
    16/01/2018

    Food for Thought…

    “What tends to be the hardest for people to realize is that from a nutritional standpoint, there is no single approach that is better than another. At the core, every nutrition program or fad-diet that works, works because it creates a caloric deficit of some form, whether it eliminates or reduces...

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  • IMG_6040
    14/01/2018

    January 15th – 20th

    ***ONLY 1 week left to place orders for new apparel! Check our online STORE to place your order! Also, keep an eye out for the link to register for the Vitality Challenge. The link will be posted this week!*** Monday 1/15, Week 8 Warm Up- 1 Set Bike or Row 2 Minutes- steady pace Spiderman Stretch

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  • 15037075_10101276552535626_1330171518628156548_n
    07/01/2018

    January 8th – 13th

    **Our athlete meeting is on Sunday 1/14 at 10am. There will NOT be open gym on Sunday. Kettlebell Kitchen will be setting up a tasting for anyone who wants to try, following our meeting at 11am. For anyone who wants to get their body composition tested, Coach Gwen will be in the gym at 9am

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  • colleen
    30/12/2017

    Saturday, December 30th

    CF Fitness With a Partner; 25 Minute AMRAP 10 KB Swings 5 NPU Burpee Box Jumps 10 Mixed DU’s or 20 Jump Rope *One partner works at a time, alternating whole rounds. Performance 25 Minute AMRAP; 5 KB Swings 32kg/24kg 5 Burpees *This workout is an exercise in pacing. Use the clock to set a

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  • jim1
    28/12/2017

    January 2nd – January 6th

    Tuesday 1/2 Week 6 Warm Up- 2 Sets; 1 Minute DU Practice 30 second Shoulder Hang from Cage Kneeling BTN Snatch Grip Press x8 Samson Stretch Duck Walk CF Fitness A. Hang Power Snatch + Overhead Squat (1+1) x10 sets. Once warmed up, over the course of 10 sets, build to a challenging weight that

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