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Archive for May, 2012

Workout of the Day: Sunday 6-3-2012

Andy’s Rant: The fitness business is kind of shady. Why is this? Gyms close with no notice and keep your money. Trainers are unreliable and may or may not be around next week. At CFS we are trying really hard to change that trend. This is a personal promise that you will have a fitness home for life at CFS. Carol and I are committed to Salem, we are not moving, we are not going to change professions. We will grow our family with yours and try to provide a safe, positive, motivational, stable, and ever improving fitness destination. We will make mistakes, but you can talk to us about that and we will listen, we want to be member driven… you are a part of something, not just a member. There will be changes as we grow, that is evevitable. Classes are much bigger than two years ago, but we are booking multiple trainers to keep the small group feel and training attention you need. If you have comments, suggestions, or want to help make CFS better please talk to us! We love what we do, and hope that shows at the box!

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WOD: Max Weight Clean (yep thats all, get it!)





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Workout of the Day: Saturday 6-2-2012


Free WOD: AMRAP 25:00

  • Run 200m
  • 20 Mountain Climbers
  • 20 Sit Ups
  • 20 Push Ups
  • 20 Squats
  • 20 Lunges





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Workout of the Day: Friday 6-1-2012


Skills List (5:00)

WOD 1: Thrusters, get the following total weight overhead for time: (Max 20:00)

  • C group: (6,000 lbs./4,000 lbs.)
  • B group: (5,000 lbs./3,000 lbs.)
  • A group: (4,000 lbs./2,000 lbs.)

WOD 2: AMRAP 10:00

  • Run 200m with plate (25/10)
  • 20 GTO (25/10)





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Workout of the Day: Thursday 5-30-2012

Skills List (5:00)

WOD 1 Regular: 8,7,6,5,4,3,2,1 reps for time of: (Max 25:00)

  • Burpee Box Jumps (24/20)
  • Kettlebell Snatch (53/35)
  • Ring Dips
  • Ring Rows

WOD 1 Advanced: 8,7,6,5,4,3,2,1 reps for time of: (Max 25:00)

  • Burpee Box Jumps (24/20)
  • Kettlebell Snatch (70/53)
  • Muscle Ups

WOD 2: For time:

  • Run 400m
  • 100 Double Unders (400 singles)
  • Run 400m





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Workout of the Day: Wednesday 5-30-2012

Skills List (5:00)

WOD 1: “Brian” Three rounds of:

  • 15 foot Rope climb, 5 ascents (Sub 20 sec. holds or 6 pull ups per climb)
  • 185 pound Back squat, 25 reps (185/115)

    Brian Bill
    U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan. He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan. First posted May 15 2012

Scaling groups: A: BS 75/45, B: 105/75 C: 135/85 E: Rx





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Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


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