CFH

Attention Parents!! Starting September 14th, IA will be hosting Kids ClassesMondays and Wednesdays Click HERE and fill out the form at the bottom to leave us your contact info! The schedule will be: 10:00-10:30am: 5-7 year olds10:45-11:30am: 8-10 year olds 3:00-3:45pm: 11-13 year olds 5-7 year olds: Our goal here is to have fun and … Read more

Tuesdays and Thursdays @ 6:30-7:30 pm  6-Week Cycle: August 18th – September 24th  Limited Availability – 8 Spots  A 6-week program designed to develop technical proficiency and strength in the olympic lifts. Not just for beginner weightlifters, we will assess and refine the clean, jerk and snatch, meeting you where you’re at with the goal … Read more

 Tuesdays OR Thursdays @ 7:30-8:15 amFree, 3-Week Pilot Program starts August 11th! What? 10/10/10 = 10 minutes of shoulders / 10 minutes of core / 10 minutes of hips No really though, what is it? An accessory-focused class designed to complement your regular WODs, each section incorporates targeted stabilization, strength and range-of-motion exercises so you … Read more

Our Current Safety ProtocolsATHLETES-Everyone gets a temp check at the door.-Every must wash hands when entering the gym and wear a mask.-We maintain a minimum of 8-12 feet of distance in workouts.-Classes will be 45-50 minutes to allow for cleaning and social distancing. PROGRAMMING-Fitness is the goal, but health is our top priority.  We will … Read more

We learned a ton this week and could not be more excited about being open and seeing everyone again.  It feels great to have community and fitness back together again.  Everyone has been respectful with mask wearing and following our guidelines.  Please keep it up! Just because you are not scared does not mean others … Read more

As we start to prepare to lift weights again we need to take a few things into consideration.  As an athlete you should be approaching this with a plan.  How often did you strength train during quarantine? What is your goal coming out of quarantine?  For the sake of this article we are going to … Read more

WE MADE IT! From the bottom of our hearts, thank you for sticking with us through this crazy and unprecedented time. We could not have survived this closure without you all. Because of each and every one of you, we can open our doors and get back to the gym we love! Please read below … Read more

This year’s Murph is going to be a little different than we are use to. But one thing that won’t change, we complete Murph as a community! Monday May 25th at 10:00am, we would like all our members to log onto Zoom and join us for a welcome and warm-up! We will be completing the … Read more

Friends, loved ones! Geo and I have seen an uptick in zoom class attendance lately which is AMAZING; we love to see your faces and workout with you! Why ZOOM? We realize this is at-home order is dragging on longer than we hoped, but the Zoom workouts double as a fun social hour and an … Read more

Log into Zoom (link on SugarWOD) at 12pm on Sunday 4/26 to make Oatmeal Nut Butter Chocolate Chip Breakfast Bars with Brittany! Ingredients:2 Eggs1 cup old fashion oats (uncooked)1/4 cup flour1/3 cup chocolate chips (or blueberries) 1/4 cup peanut butter/nut butter1/4 cup maple syrup2 tbsp coconut oil (ghee or butter)1/2 tsp cinnamon1/4 tsp baking powder1/4 … Read more