Archive for April, 2012


Posted: April 30, 2012 in Uncategorized

Today is our last day at Riverport Dr. We will be at the new location at 101 Executive Dr. starting tomorrow for all classes.

Fundamentals Class

Our next fundamentals class is scheduled for the weekend of May 19-20. Part one will be Saturday morning from 9:00-10:00. Part two will be Sunday afternoon from 2:00-4:30. For this class only we are offering 2 for the price of 1 to welcome you to our new location! It’s the perfect time for you and a spouse, friend or co-worker to get fit together! Please email us at if you are interested in attending the upcoming fundamentals course.

Nutrition Class – Zone 101 – A Quantitative Approach

We’ll be having a nutrition class on Saturday, May 19th from 10:30AM – 12:00PM at the gym. This is a necessity for those of you who are looking to get leaner, stronger, faster on your journey to health and fitness. This is the starting point for understanding food as fuel and how to balance your nutrients to propel you to success.

The course is free for members and $10 for non-members. Please sign-up for the class by emailing us at

Tough Mudder Event

We have registered a team for the Tough Mudder event in Missouri in October. You can see more about the event at this link. At the top of the page you can view the event map and follow the course to see what the typical obstacles are. It’s going to be exciting!

If you are ready to sign up for the event, go to this link and click JOIN AN EXISTING TEAM. Our team name is CFJ Muddy WODers and our password is Manimal. Today is the last day to get in at $110. Tomorrow it goes to $125. We will get a discount refunded to us closer to event time (or maybe right after)  based on the final number of people on our team. There’s also an option to raise $150 for Wounded Warrior Project and get a $25 refund.


LAST WOD on Riverport!

Posted: April 30, 2012 in Uncategorized

Run 400 meters
50 Squats

Post time to comments.

Compare to October 14, 2011

“The will to win, the desire to succeed, the urge to reach your full potential… these are the keys that will unlock the door to personal excellence.”

A new hero: “Desforges”

Posted: April 28, 2012 in Uncategorized

Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows

Josh Desforges

Read about Desforges’ life and sacrifice here.


Posted: April 27, 2012 in Uncategorized

7 rounds

15 weighted walking lunges

15 KB swings

15 push-ups

Post weights and time to comments.

Compare to December 17, 2011 or March 21, 2011

This should be fun

Posted: April 26, 2012 in Uncategorized

For time:
75 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents
75 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75 pound Back squat, 10 reps
15 foot Rope climb, 1 ascent

Ken Cutrer 10:47.

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Look what we found!

Posted: April 25, 2012 in Uncategorized

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

Compare to March 2, 2010

Well, it’s time we make it official…we’re moving!

We’ll stay at our current location for the rest of the month; Monday April 30th will be our last day on Riverport Drive. Starting at 5:00AM on Tuesday, May 1st, we’ll be holding classes at the new location at 101 Executive Dr. We’ll actually have enough space to “run” inside!

We’re aware that the location change may prove difficult for some of you to stay with us and we’re truly sorry for that, we definitely don’t want to lose any of you, but it’s a size and location that we just couldn’t pass up. If you have any questions or concerns about the move or anything at all please feel free to call or email us., 215-0130, Jennie’s cell 695-5891

CFJ goes to Tough Mudder

Posted: April 24, 2012 in Uncategorized

Happy Tuesday folks.

Thanks to Brett Beckham, we are getting together a team for the Missouri Tough Mudder in October. Check it out at the link below. You can click on the map at the top of the page to see what the obstacles are going to be. It’s going to be awesome! If we register by April 30th, it will save us a little money so we intend to create our team on Friday and then send out invites to everyone that’s interested. If you want an invite, post your email address in comments or shoot us an email (to keep it private).

We need a team name by Friday at noon. Please post your thoughts. I saw on the website that best and worst costumes get prizes so maybe if we want to “theme” it and pick a name and costume OR we’ll have custom shirts made for the event and go with a more functional outfit since we’re all about WINNING! We’ve thrown around names with the words, CFJ, tribe, mudders, … Let us know what you think!

Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

Jason Khalipa 3:23, Neal Maddox 3:48.

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Happy Monday!

Posted: April 23, 2012 in Uncategorized

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

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Compare to January 25, 2012

Fight Gone Bad

Posted: April 21, 2012 in Uncategorized

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Compare to January 10, 2012