Tuesday, May 26, 2020

We CANNOT wait to begin working with you guys again. I’ve no idea why Mayor Cooper changed gyms to Phase 2, but I have a feeling the people putting pressure on him helped our cause. Thank you to everyone who sent an email, gave a call, or wrote a letter. We appreciate you.

We will be capping classes at 12 for the time being, which will allow for plenty of space and a good amount of distance from others. YOU MUST RSVP. And the window to RSVP has increased to 24 hours. But PLEASE only RSVP for a class if you are certain you can make it, otherwise we will have to revert to the 2 hour in advance RSVP window.

Like before:
1) wash hands upon arrival and post workout
2) thoroughly clean each and every item you use and touch
3) mop any sweat angels
4) try to remember to not touch your face
5) we encourage you to bring a personal “sweat” towel
6) respect people’s space. Some of you may be fine getting close and touchy with others, while others will not be. Either way, be respectful of whichever side of the chasm they may be on.

TIPS WHEN CLEANING: PLEASE PLEASE PLEASE spray your towel with the disinfectant and then wipe down the equipment. DO NOT spray the equipment directly, as it can damage certain equipment and the spray gets everywhere. And to reduce waste and over usage of towels, please try to use and RE-USE one towel for wiping things down.

Workout of the Day

Back Squat
Every 2.5 minutes, for 5 sets:
6 back squats at 55%-65%

After each set: 10 alternating box step-ups w DBs or KBS

AMRAP in 12 minutes:
20/16 calories on rower
15 box jump overs
10 front rack lunges

Monday, May 25, 2020 – Memorial Day

Happy Memorial Day. Thank you to those that’ve given their lives for us to live the great lives we take for granted.

9 AM Class Only Today!

Please RSVP, as there is a cap for tomorrows class.

We will be postponing the workout Murph to sometime in the near future. If you are curious as to why, please email me at [email protected]

Instead, because it is Memorial Day, we will be doing a different Hero Workout. 

We will resume our normal schedule tomorrow (Tuesday) and I am as excited AF! I hope you are as well! We will be as responsible as possible when it comes to keeping our facility and our equipment as clean as possible to fight off the possible spreading of COVID. We cannot wait to work with you again and get you as healthy as possible.

Workout of the Day

Three rounds of:
800m Run
7 Deadlifts (275 / 185)
10 Burpee Pull-ups
14 Single Arm Kettlebell Thrusters (53 / 35)
20 Box Jumps (24 / 20)

Friday, May 22, 2020

Hello ya’ll,

Doing another 6 AM workout tomorrow at Rose Park (1000 Edgehill). Meet in the parking lot closer to 8th Ave.

Supposed to rain the rest of the day, so this could be our only chance.

Don’t know about you, but it kickstarted my day this morning and I felt 💯 for rest of the day.

If you have a DB or KB or Slam Ball or jump rope, please bring it.

PS – we are legally allowed to open the gym next week. More info coming on that.

Workout of the Day

Complete the following:
10-9-8-7-6-5-4-3-2-1 Burpee Box Jumps
**After each set, run 200m**

You’ll do 10 BBJ, then run 200m. Then 9 BBJ, run 200m. Then 8 BBJ, run 200m. Continue this sequence until you’re down to 1 BBJ (then 200m run).

If you don’t have a box to jump on, consider jumping on a ledge around knee height, or setting something up to jump over

Thursday, May 21, 2020

The Turkish Get-up – review this movement if you plan on coming to the park tomorrow morning!

Meeting at 6 AM at Rose Park (1000 edgehill)
If you have a KB or DB, please bring it. Gonna be a fun one!

Workout of the Day

For time:
50 Burpees
40 Jumping Air Squats
30 Box Jumps
20 Hand Release clapping push ups
10 Wall Climbs

Rest 5 minutes, then repeat, cutting all the reps in half
25 burpees
20 squats
15 box jumps
10 push ups
5 wall climbs

Wednesday, May 20, 2020

Workout of the Day

Ab/Midline/6 Pack Work
Accumulate 10 in the side plank in as few sets as possible
The variation will be forearm side plank

Switch sides as needed

Four rounds:
40 Russian Twists (unweighted, but both hands touch the floor and both legs lifted)
30 Box Jumps or 3-5 foot broad jumps
20 Alt Box Step Ups (weighted or unweighted – your call)

Tuesday, May 19, 2020

Workout of the Day

Handstand Push-ups
Every minute, for 12 minutes, complete:
1 unbroken set of strict handstand push-ups

Scaling options:
1) reduce the range of motion by putting a pillow or something similar and soft under your head
2) kip up, but focus on a slow eccentric (lowering) of the movement
3) hold a handstand hold against the wall without doing any HS push ups
4) pike push-ups
5) push-ups

For 15 minutes, complete the following (4 rounds)
Min 1) dips*
Min 2) double-unders**
Min 3) no push, no jump burpee***
Min 4) REST

* for these dips, you can use a two chairs side by side, a lower table, a couch, etc. Please check out the video I will post on CFF Community Page for a demo.

**If you don’t have a jump rope, let me know. I have a bunch at the gym that I can donate to you. Gotta have a rope! But for today, you can do Double-Taps or Jumping Jacks 

***Go fast on these no push no jump burpees! This is the movement that’ll get that heart pumping!

Monday, May 18, 2020

A bunch of us met on Saturday at Rose Park and lots of  Fitness was achieved. Tons of fun in the sun.

We had plans of meeting several times this week at Rose Park to hit some outdoor workouts again, but Mother Nature is deciding to rain pretty much ALL WEEK. 

Here’s what I will do. I will pay close attention to the hourly updates and the storm radar and if I see an opportunity where we have a window of a couple hours that appears it’ll be free of rain, I will email everyone and we can meet and hit a workout. 

If you have any better ideas, I’m all ears. Please reach out. 

At Home Workout

For time:
AMRAP in 20 minutes of:
60 air squats
50 butterfly sit-ups
40 walking lunges
30 push-ups

Saturday, May 16, 2020

Fitness and Sunshine!

Tomorrow we will be meeting at a park to do some CrossFit!

When: 10:00 AM
Where: Rose Park (1000 Edgehill Ave, about 1 mile from the gym)
Why: because exercise and vitamin D are some of the best things you can do to fight off COVID

If you have a KB or a DB, please bring it, as we may need it for the workout.

If there is more than 10 people, no problem. We will split up evenly and form two groups (or 3), as groups of more than 10 is considered unsafe.

Please reach out with any questions. Text is best 414-614-6452

Hope to see you there!

Workout of the Day

Come to the park and find out!

If you cannot make it, go here and pick your favorite.

Enjoy your weekend!

Friday, May 15, 2020

Solution to the World’s Greatest Problem

We will be meeting in the park soon to have some fitness fun. Watch your email for updates!

Workout of the Day

Every minute, for 12 minutes (3 rounds)
Min 1) walking lunges w a torso twist
Min 2) yoga push-ups 
Min 3) alternating box step-up
Min 4) butterfly sit-ups

This is more of a warm up than anything. Move slowly and purposefully. Spend time in the positions you feel tight in. Go through the proper range of motion for each.

Every minute, for 20 minutes:
Odd minutes: 5 burpees + air squats
Even minutes: 5 burpees + alternating v-ups (or tuck-ups)

Each minute will start with 5 burpees (cut it to 4 or 3 if 5 is taking longer than 25 seconds), with that remaining minute, complete as many air squats as you can on the odd minutes, and as many alternating v-ups as you can on the even minutes. 

Pace yourself out of the gate. This workout doesn’t truly “start” until around minute 10. I would work until around the 50 second mark so you can start the next minute right at the zero second mark. 

Score is total air squats and total v-ups combined.

Thursday, May 14, 2020


At Home Workout

Every 6 minutes, for 30 minutes (5 rounds):
400m run
20 handstand push-ups

Scaling options: sub with push-ups, or cut the reps/reduce range of motion so you get about 90+ seconds of rest each round
Rx+ every 5 minutes (6 rounds)