Food Truck

Reminder, tomorrow Out Of the Cave food truck will be here tomorrow, Wednesday the 9th from 4:30ish til 8ish.  Get your workout in and then enjoy some dinner!  OR, bring dinner home to the family.  If you aren’t familiar with them, here is some info: Providing healthy food for a variety Read more…

Test It Out Tuesday

Did you guys weight some food?  Were you accurate?  This week we are going to test out substituting all grains for one meal a day.   If you have already decreased your grain intake, try going for 3 days straight, or the whole week.  You must eat something to replace Read more…

Happy Monday

Congratulations to two of our members, Kyle P. and Ernie F, who both won their respective events this past weekend.  Great job, men!  Show them some love.   Monday’s WOD: Strength/Skill: Pistols: accumulate at least 20 on each leg.  Spend time in the warm up getting all loose-y goose-y.  Do Read more…

Sunday's WOD:

Sunday’s WOD: Teams of 2 complete the following: 3 Rounds 30 Toes to Bar 60 DB Power Snatches *Only one teammate working at a time.  While teammate one works through the Toes to bar, teammate two is doing a suitcase hold (wt: 50kg/35kg).  Any time someone rests, the teammates must Read more…

Happy Friday

Tell me of your hot plans this weekend. Friday’s WOD: Skill/Strength: Alternate the following: Barbell Shrugs 5×5  (heavy) Band Triceps Extension 5×8-10 Conditioning: 5 Rounds 20 Wall Running 14 One Arm KB Squats (you choose) 12 Seated  Band Rows *Modify the wall running to mountain climbers as needed.

Sign up time!

Have you guys heard of our CFSL member’s only competition?  This is an individual competition with prizes for the top three men and top three women.  The workouts will be posted in the next few days and are completely doable for all levels. Use this link to register for the Read more…

Out of the Cave at CFSL

OUT OF THE CAVE will be making appearances at night during April here are the dates: April 9th (WED) 4:30pm-8:00pm April 22nd (TUES) 4:30pm-8:00pm Come eat dinner down at the gym or eat after your WOD. Wednesday’s WOD: WOD: 4 Rounds 5min to complete/3 min rest between Run 400m Max Read more…

Happy Monday

Congratulations to all who participated in the Open.  The workouts were definitely challenging.  Which one was your favorite and least favorite? Monday’s WOD: Strength/Skill: Back Squat Jump Squats: 8x3reps @ 30-40% of 1RM BS, hold at parallel for 3 seconds then explode up. Conditioning: 4 Rounds 16 Weighted Step Ups Read more…

News

We have Yoga coming back!  Tuesday nights at 6:30pm-7:30pm starting April 8th.  I will post info about the instructor in the coming days.  This class will be part of your current membership and non-CFSL members are welcome with a punch card or drop in fee.  Please sign up ahead of Read more…